Workout of the Day
Bring a Friend Friday (BAFF) returns today – longer time domain chipper workouts that are infinitely scaleable for big fun for all. Bring as many buddies as you like and they get their first visit free. Scaling options will be available for all.
In Teams (3-5 members)
(repetitions per team member)
20x HSPU
30x DL 80/50kg
40x Push Press 20/15kg
50x Box Jumps 24/20″
60x kcal Row
70x DU
400m run (1x as a team)
This is a flat out race. Each movement is tackled in sequence with one athlete working at a time and although the reps are appointed by number of team members, they may be completed in any volume by any given athlete until all reps for that movement are complete. The run is completed as a team and the final time is given when all athletes on that team hold a synchro plank in the rig area.
Information
Weightlifting is on tomorrow at 1000 – this is an excellent yet sadly underused resource – get involved.
Girls WOD will be on this Saturday
Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master.
We are now updating all of our member records into a single database – please update yours via the iPad station by the office. Incidentally, you can also use the iPad to select music for your workout rather than just endure ours all the time.
Reebok Tee Shirt Update
The Reebok tees have gone to the printers and, all being well, should arrive by the time Regionals rolls around