07/15/13: Congrats Jen and Serg!

Parking Passes – Anyone planning on attending the 6pm/6:45pm and 7:30pm Fundamentals class on Tuesday, July 16th, must pick up a parking pass at the gym on Monday.  The streets will be shut down by 6pm due to the fair and fireworks.  Make sure you pick yours up so you can get to the gym!

Today’s Workout

• Strength – Take 20 minutes to find a 1RM Front Squat.  Building to a 1RM in 20 minutes is very doable.  Here are some tips to getting there.  
  • Set #1  – 5 @ 40% / Set #2 – 3 @ 60% / Set #3 – 2 @ 75% / Set #4 – 1 @ 85% / Set #5 – 1 @ 95% / Sets #6-#8 – Attempts at 1RM
  • Sets #1-#5 should move quickly.  (10 minutes)
  • Sets #6-#8 should have at least 2 minutes rest between them
  • No more than 3 attempts @ a 1RM
  • If you fail, you are only allowed one more attempt.
• Conditioning – AMRAP12:
  • 7 Dumbbell Thrusters (Sx = 30#/20# – Rx = 40#/30#)
  • 7 Burpees
  • 7 V-Ups
• Finisher – AMRAP3 – Toes To Bar