Tuesday, February 9, 2010

Happy Hump Day!

Are people really still hung over from sunday? WHO DAT!

Body squats x 10
Jumping jacks x 15
PVC pass thru x 15
Front skips — 20 yards down & back
Push ups x 15
Side shuffle down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint down and back
Lunge walk x 10 ea leg steps down and back
sprint x 20 yds. down and back
Squat jumps x 10
Build-up sprint

3x5 reps Power Clean. Rest 90 seconds between sets

WOD: 100 Wall ball, then row 1000m

M: 20
F: 12

**NEWS and Announcements**

I will be making a protein/supplement order hopefully this week or maybe monday of next week. If you are interested please get in touch with me and let me know if you would like and supplements... bars, protein, recovery drinks etc...

If you came to the gym tonight you noticed that it was a little crowded in there. We have over 60 members now!!! We will slowly but surely be moving to fixed class times. Class times will be the only way we will be able to function or thrive as a gym. We aren't a globo gym where people can come and go as they please. It would be easy if we had treadmills and machines that we could place new clients on but we dont have any of that stuff nor would we want it.

So with that said, it would be a HUGE HELP if our younger college crowd could come as close to 3pm as possible.

I will be offering class times on the hour every hour from 3-6.  If you have any questions don't hesitate to ask.  Switching to class times will only benefit your success!  You will receive more attention, more motivation, reach goals faster and get home faster by switching to a class time.  Every successful gym based on our model does this, so lets join the fun and continue the growth!  Thanks for all your help.

Sincerely- Steve and Kellar

1 Shout out:

Jeremiah said...

Thats right and tell KELLAR next time I come to the gym she better be motivated!!!!!

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