Hello everyone!
I saw a nice increase in attendance this week, keep it up! Hope to see more of you here this week! Thanks to those who came out on Saturday and:
1) put up with my madness
2) survived “The Pit”
First off,
Sublime is hosting a BBQ and we would love it if you guys could pop in. It will be Saturday, September 13th 1-4pm. I know some people were planning on coming early and playing some games in the park if the weather holds up. I might toss together a quick Football game, lay the smack down on some of your children, show you guys how much of a man I am. Families are invited (especially your punk kid, who I will destroy in football).
Also! Following September long weekend we have some schedule changes. The major change up will be on Saturdays. The schedule will change to follow our weekday set up, with classes beginning every 30 min, beginning at 8am and the last class will be at 12pm.
We make good use of our Sublime FaceBook Page, and some of you may not have found it just yet. So, get FaceBook, search Sublime Strength & Conditioning – The Home of Crossfit Sublime. Click Like. Then prepare to be entertained!!
Alllllllright, here is the week preview! Great news! All your moaning and complaining about how this phase has been going on forever have been heard! Sort of. Both groups are in a de-load transition week before we move into a strength intensification phase. Getcha popcorn ready!
– This is going to sound weird, but for you Building folks we want you working at 6/10 for weights this week. Just trust me, DO IT.
Monday:
Foundation – BB Lunges + Bicep Enlarging station & Rippling Abs.com
Building – Clean & Jerk + Back Squat + RDL + Rowing
Tuesday:
Foundation – Lactic “I hate myself” Power Work (Wall Ball/Box Jump/KBS/Row/AD)
Building – Gymnastic (Am I in the Olympics yet) Intervals + Aerobic Power (Cleans & Burpees)
Wednesday:
Foundation – Front Squat + Long Row
Building – Make a list of 5 nice things to say about someone at work.
Thursday:
Foundation – Make a list of 5 not so nice things to say about someone in your family.
Building – Snatch + Clean & Jerk + Back Squat
Friday:
Foundation – Deadlift + Step Ups & UB Pushing
Building – Gymnastic Intervals + Weightlifting Battery work (Snatch/Press) + A Quick Little burner (Running & KBS)
Saturday:
Last Team workout!
We will pit you against each other, you will battle for our amusement, one will survive.