Workout And Words For August 27th – Tickets Are In!

29
Nov

Workout And Words For August 27th – Tickets Are In!

The Ace’s baseball tickets for member’s appreciation night are in!   If you were one of the 120 people who signed up to go to member’s appreciation night this Friday, please pick up your tickets at the front desk!  Included with your tickets will be a 20% off voucher for the gift shop and also a white wristband that you will need to get into the 250 lounge.

Please make sure to hold onto your tickets in a safe place as we will not be able to replace any of the tickets that were purchased!  If you do not get your tickets before Friday at 1pm please contact [email protected] and she will arrange for pick up at the door.

If you have any questions about your tickets please contact [email protected]  We will address all other information about Member’s appreciation night in our next blog on August 28th.

 

 

 

GROUP CLASS WORKOUT

 

Warm Up:  

Trainer Choice

 

Strength:

8 Rounds Every 1:15

1 Hang Power Snatch+1 Hang Squat Snatch+1 OH Squat

Lean: 3 Hang Power Snatch

 

Metcon:

Welded

 

30-25-20-15-10 Cal Bike

12-12-12-12-12 Pullups

8-8-8-8-8 S2OH 115/85

 

Advanced: C2B

 

Welded Lean

5 Rounds

250m Row

15 Med Ball Slams 20/16

12 TOTAL DB Step Ups 35/20 @ 24/20

 

Advanced: 30/20 Medball

 

Mobility Of the Day: Barbell Shoulder Smash (pg.266)

Improves: Internal Rotation in Snatch/Shoulder Pain

 

 

 

OPEN GYM

8am and 9am

 

 

 

SKILLS CLASS

  • Handstand Push ups
  • Hand stand holds
  • Shoulder accessories

 

 

MOBS AND YOGS**

5:30 to 6:30pm

**No mobility tomorrow just Yoga for one hour

 

 

 

LADIES NIGHT

 

Skill of the month: Toes to Bar

Max toes to bars!!

 

Metcon:

50 back squats

9 cals on bike

40 back squats

9 cals on bike

30 back squats

9 cals on bike

20 back squats

9 cals on bike

10 back squats

 

 

 

 

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