“85 & 90%…”

***Quick Announcement… This Thursday… The 8:15AM Session & The 12:15PM Session Will Be Cancelled… If This Changes… I’ll Let You Know ASAP!!!***

Already Getting Text Messages… But… 8 Is 8… If It’s Capped Already… It’s Capped… This Is For The Safety For All Athletes!!!

Re-Post…

It’s Almost Over…

This Week We’re Going Up To 85%… AND 90%!!!

Next Week Is A “Strength Rest Week”…

The Week After That Is “Re-Test Week”…

Good Luck RainCross!!!

The Station Isn’t Even Close To Being Done… So Please Bare With Me…

I Tried To Make A Little Area For You To Put Your Things Down… It Ain’t Much… But It’ll Work…

All I Ask Is That You Stuff Off The Area Where The Old Rubber Used To Lay… Basically Stay Off The Area Right Of The “Catwalk” In The Pics Below… A Lot Of The Uncovered Floor Is Really… Really Sticky… And I Don’t Want Anyone Bringing That Glue Onto The Existing Rubber… So Unless You Need To Fill Up Your Water Bottle Or Throw Something Away…. Please Stay Out Of That Area…

THAT BEING SAID… IF ANYBODY WANTS TO HELP OUT AND TRY TO GET SOME OF THE OLD FLOORING OFF USING THE FLOOR SCRAPER… FEEL FREE!!! EVERY CHUNK COUNTS & IS APPRECIATED!!! Let’s Just Say… Saturday Was Rough For Me…

Be Sure To Sign Up For Classes ASAP… Most Classes This Week Will Cap Out @ 8 Athletes…

**************************************************************

ALRIGHT… HERE WE GO!!!

Strength… IF YOU DROP IT… YOU CLEAN IT!!!

Using 85% of your 1 Rep Max…

Every 45 Secs: 2 Front Squats

Rest/Change Out Weight…

Every 45 Secs: 2 Strict Presses 

45 Secs Rest/Change Out Weight…

Every 45 Secs: 2 Push Presses

45 Secs Rest/Change Out Weight…

Every 45 Secs: 2 Push Jerks 

45 Secs Rest/Change Out Weight…

Every 45 Secs: 2 Split Jerks 

MetCon… IF YOU DROP IT… YOU CLEAN IT!!!

***Double Unders… Rx’d: M&F… MOD 1: Half Dubbs + 1 Burpee… MOD 2: 10 Dubbs Each Round… MOD 3: C.C.***

***All Sit Ups Will Be Performed In The Middle Of The Pull Up Rig…***

15 Min TIME CAP!!!

—————————————————————-

For Time:

45 Double Unders

45 AbMat Sit Ups

1 Front Squat @ 90% of your 1 Rep Max

35 Double Unders

35 AbMat Sit Ups

1 Strict Press @ 90% of your 1 Rep Max

25 Double Unders

25 AbMat Sit Ups

1 Push Press @ 90% of your 1 Rep Max

15 Double Unders

15 AbMat Sit Ups

1 Push Jerk @ 90% of your 1 Rep Max

5 Double Unders

5 AbMat Sit Ups

1 Split Jerk @ 90% of your 1 Rep Max… TIME!!!

**************************************************************

3…2…1…GO!!!

Mando