Good week attendance wise, starting to see some tanned faces that have been missing the last few months. Shirts should start rolling in this week, hoodies possible for late in the week, more likely next week.
Thanks for sharing the post regarding our ‘On Ramp’ Program. This is new to Sublime, but it is actually the norm for almost every other affiliate in the city. We found too many people were intimidated by our 1-1 intake process, so we have decided to do a Sublime version of an On Ramp. It will still include a movement screen, only difference is the number of sessions and the group setting. The On Ramp will run Tuesdays & Thursday evenings @6:30pm and begins September 8th. Please pass the information along to any friends that have inquired, and invite them to like us on FaceBook so they can see what we are all about!
Foundation, you ready for a de-load? Well, not yet, well, it is kinda a de-load, like less than last week, so that’s good right? Building wraps up current cycle with week 4/4. Being back to the grind in week 2!
Monday:
Foundation – BSQ & Ring Pull Ups + Split Squat! + Db Rows + Rowing
Building – BSQ + Press + Dips & Bike
Tuesday:
Foundation – Intervals: Midline & Mixed Aerobic (Bear/Farmer Walk/Skip/Rowing)
Building – Deadlift with Bands + Pull Ups + Kb/Db/Chin Up/Bears – BEARFIT
Wednesday:
Foundation – Bench + RDL + DB Press & Hip Ext + Curls/Farmer Walk/Abz
Building – Figure your life out
Thursday:
Foundation – Get it together man
Building – EMOM! FSQ & Push Ups + Jumping & Sled + Farmer Walk
Friday:
Foundation – FSQ & Ring Rows + Push Ups & KBS + Intervals (Box Jump/Row/Bike)
Building – Clean + Chins + Rowing Intervals
Saturday:
Come Join Jay for a team workout! Teams of three!
Running + Burpees + Wall Ball