Whoa what a week for attendance!
The place was buzzing, we are up 22% from the same time last month. Nice work on the testing week Foundation crew, we had a lot of fun watching hard work pay off. Lets keep it rolling into this week.
Sublimes final On Ramp Program for 2015 kicks off on November 17th and it will be run by every ones favourite coach Jenelle, please pass along the info to any friends that have asked about us!
Foundation starts fresh with week 1/4. Building wraps up current cycle in week 4/4. Being gets a grip and digs in with week 2/4.
Note that we have limited hours for Remembrance Day.
Monday:
Foundation – Back Squat & Hinge Row + “For Time” (Row/Lunge/KBS/Sit Up/Burpee/Bike)
Building – Snatch Cluster + FSQ & Chin Up Work + Single Leg & Arm Accessory
Tuesday:
Foundation – All sorts of new stuff today – DB/KB Arm Bar + TGU + Farmer Walk + Bike/Row/Sled
Building – Jerk + Press + S.L BB Deadlift + Row Intervals
Wednesday:
Foundation – Bench Press + Intervals (Hollow Hold/Push Up/S.P/Tuck Ups)
Building – Rest
Thursday:
Foundation – Rest
Building – Clean + Single Leg & Arm Accessory + Pull Up Accessory + Low Aerobic (Bike/TGU/Row/Farmer Walk)
Friday:
Foundation – Front Rack Reverse Lunge + Scap Pull Up + Landmine Press + Deadlift + Bike Intervals
Building – Incline Db Bench + BB Bench + Press + Push Ups + Curls
Saturday:
Everyone – Intervals (Hollow Hold/Push Ups/Side Plank/Tuck Ups) + Rowing