Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!
Bring a Friend day is this Thursday! All classes are free!
Gymnastics is this Wednesday at 7 pm!

Well the day is finally here, we’ve been doing this back squat progression for about 8 weeks and it’s time to see it all pay off! Today we will be going for a 1 rep max. Some things to keep in mind: still hit quality warm up sets. You should get a little bit of volume warming up just to get everything working like we want it to. During those warm up sets the main focus should be on perfect movement patterns and SPEED out of the hole. We need that speed today especially going for a 1 rep max.

Once the weight starts to get a little bit challenging, stick to just singles. There is no point in killing yourself to hit a heavy 2 or 3 rep in your warm up sets when the whole point is to find a heavy 1 rep. Be smart here and save yourself some energy for the max loads! And last but not least, REST! If you do this thing called resting between your sets, something amazing happens where you are able to recover, which then allows you to lift heavy again. It’s crazy but you should try it. And when we say “Rest” we don’t mean like 30 seconds worth. Meaning like 3-5 minutes. Rest as you need to so we can go for that 1 rep max today. Here’s to hitting some PR’s!

The video has some great information on how to brace during squatting. Most people are no good at bracing and are really losing a lot of extra weight by breathing properly. Don’t believe me? What do you think a belt is for? Just helps you “feel” that you are bracing with your belly so it makes you stay tighter, that’s all it is. So I would suggest watching the video, heck i’d say watch all 5 of the videos and get extra smart!

It’s Dava Jensen’s birthday! If you see her wish her a happy one!

MONDAY 6.3.19

A. Back Squat
20 Minutes to find a 1 rep max

B. “Ways to Go”
For time:
100 Double Unders
50 Toes to Bar
50 Wallball 20/14
*12 Min Cap