Halloween: Come by the gym tonight from 6-7pm! Gym photographer extraordinaire Brian will be doing costume pictures for y’all. BIG thank you to Brian for being behind the camera over the years and helping capture the spirit of the gym so well.
PR Camp Benchmark Setting: Starting on November 7 is the PR Camp series. Time to dial in your lifts to have benchmarks for the start of the new year. Sign up here. This course is a la carte to your regular group/personal training membership. We won’t run the class if there isn’t enough interest, sign up now if you’re going to!
Olympic Lifting: Olympic Lifting class is done! It was scheduled as an 8-week class and many athletes saw improvement in their Snatch and Clean&Jerk lifts. The 3:15pm time slot is transitioned BACK to Teen Empowerment. Teen Empowerment is an all girls class dedicated to fitness, strength, body awareness, and self awareness.
VSX this week…
Strength: Max out week – Bench Press
Cal Row, No Push-up Renegade Rows
Strength: Sumo Deadlift
Sumo Deadlift, Front Squats, and Hand Release Push Ups
Strength: Max out week – Push Jerk
Workout: For Sets
Calorie Bike, Toes to Bar, DB Push Press, DB Push Jerk
Strength: Power Clean Complex
Benchmark workout: For Time
Burpee Box Jump Overs, Power Cleans
Strength: Max out week – Back Squat
Workout: For Time “Roller Coaster”
Row, Thrusters, Ring Rows, Jumping Pull ups, Pull ups
Strength: Upper Body Dumbbell Movements
Run, Double Unders, Situps, Slamballs
VS Power this week…
Upper Pull: Pull ups and Bent Over Rows
Goblet Cossack Squats