What’s The Change?
Justin Keane
January 24, 2018
Most folks don’t join a gym just to say they’ve joined a gym. Not in our experience, at least. We hear a lot of different
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Here is what we found..
Most folks don’t join a gym just to say they’ve joined a gym. Not in our experience, at least. We hear a lot of different
Sunday, January 21, 2018 7 AM Mindful Lifting, Probably Some Led Zeppelin or Aretha Franklin 8 AM Conditioning, Double Open WODs Monday, January 22, 2018–Back
Sunday, January 14, 2018 7 AM Mindful Lifting 8 AM Conditioning Monday, January 15, 2018 Warmup (10 min): 3×15 Wall Squats, Glute Bridges, Fire Hydrants/Side Strength/Heavy
When we meet with a prospective member, one of the first questions we ask is: “where would you like to be in six months?” The
Sunday, January 7, 2018 7 AM Mindful Lifting,Gang of Four, Entertainment! 8 AM Conditioning: 8×8, Wallballs/Burpees, Partner Waiters/Rowing Monday, January 8, 2018 Warmup (10 min): Coach’s Choice
Monday, January 1, 2018–Special 10 AM Bonus Fight Gone Bad! Tuesday, January 2, 2018–6:30 ARC/Uncoached Open; Open 7-8, 930-1030, 12-1. 530-7 Wednesday, January 3, 2018
Warmup (10 min): Coach’s Choice/Fun Strength/Max Effort (30 min): Deadlift OR Overhead/Push Press Heavy Single or two 50×5, 60×4, 70×3, 80×2, 90×1, heavy single or two in
Sunday, December 3, 2017 7 AM Mindful Lifting 8 AM Mind Eraser Conditioning Monday, December 4, 2017 Warmup (10 min): Squat Therapy Strength (35 min): Squat/Front Squat
New or Returning Movements: Benching with Chains and Bands, Power Cleans in EMOMs, “Cindy” for benchmark Sunday, November 26, 2017 7 AM Mindful Lifting, Teenage
Week Snapshot: Heavy Squat, Mini-Cindy and calisthenic focus, additional recovery work New/Returning Movements: Heavy Farmer’s carries, Russian Twists, Banded Pushdowns, Deadbugs, One-legged Ring Rows Sunday, November 19,
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