Thank you to everyone who came in this morning at 4:30am to chat. After hearing all suggestions we agree that 5pm is a very difficult time for most to sign in for the 5am class. Effective tonight, we are switching the registration window for all classes to 47 hours in advance (ex: Sign in on Monday @ 6am for Wednesday’s 5am). The shorter registration window coupled with the 8 hour cancellation policy has helped to bring down the early morning no shows in the past couple weeks. The policy will be in place for a probationary period of 90-days at which point we’ll reevaluate its efficacy.
Tim & Erin
Today’s Workout:
- Strength – Deadlift – 5 x 3 (80% of 1RM – On 8/4 we did 5-5-3-3-1-1)
- Conditioning – EMOM15
- 1st min – 15 Pull Ups (Sx = 10 reps OR Jumping / Ring rows – CRx = CTB)
- 2nd min – 30 Jumping Lunges (Sx = 20)
- 3rd min – :30 Heavy Front Rack Hold (Sx = 75#/50# – Rx = 100#/75# – CRx = 150#/100# OR use KBs Sx = 35#/26# – Rx = 53#/35# – CRx = 70#/53#)
- Finisher – 3 x 1:00 Banded Plank + 30 Banded Good Mornings
