Just Want To Give You Ladies & Gents A Heads Up For The Rest Of November…
This Week… 11.13-11.18.23…
Monday-Thursday… 8:00AM… 12:00PM… 4:30PM… 5:30PM… & 6:30PM…
Friday… 8:00AM… 12:00PM… 4:30PM… & 5:30PM…
Saturday… 9:00AM…
Next Week… Thanksgiving Week… 11.20-11.25.23…
Monday-Wednesday… 8:00AM… 12:00PM… 4:30PM… 5:30PM… & 6:30PM…
Thursday: Thanksgiving… “Earn Your Bird” @ 9:00AM… Friday: “Burn Your Bird” @ 9:00AM…
Saturday: Closed…
And The Following Week… 11.27-12-2.23…
Monday-Thursday… 8:00AM… 12:00PM… 4:30PM… 5:30PM… & 6:30PM…
Friday… 8:00AM… 12:00PM… 4:30PM… & 5:30PM…
Saturday… 9:00AM…
And Please… I’ve Always Asked This…
If You Plan On Coming To The 8:00AM Session… Please Sign Up Before 10:00PM The Previous Night…
And For All Other Sessions… Please Sign Up An Hour Before Hand…
I Understand That Life Happens & Stuff Comes Up… And That’s Why All Of You Have My Number Just In Case You Have To Cancel Or If You Might Be Running…Or If You Need To Squeeze In Last Minute…
Just Please Don’t Make It A Habit…
RainCross Isn’t An “Open Gym”… Never Has Been…
As A Responsible Coach… I Just Like To Have A Heads Up Of Who Is Coming To Each Class That Way I Can Be Ready For Any MODificaitons For “X” Athlete & Keep The Session Running Smooth For Everyone…
Thank You…
More On This Monday Night…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***OverHead Squats @ 75% of your 1 Rep Max…***
***Back Squats @ Same Weight…***
You Drop It… You Clean It…
***All Box Movements… Rx’d: M-24″/F-20″…***
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MetCon…
For Time…
500 Meter Row
2 OverHead Squats
4 Back Squats
8 Step Ups
16 Box Jumps
32 Up Downs + “Get Over The Box”
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200 Meter Run
2 OverHead Squats
200 Meter Run
—————————————————–
32 Up Downs + “Get Over The Box”
16 Box Jumps
8 Step Ups
4 Back Squats
2 OverHead Squats
500 Meter Row…TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 