New PM Schedule coming soon: You asked, we listened. Starting Monday, October 8th, the gym will be open at 5pm so folks can warm up and hang out, but class will officially start at 5:30. 6pm will start at 6:30.
No excuses for not showing up on time anymore 😉

What I’m Reading: The 4 Dumbest Things Beginners Do by Paul Carter of T-Nation.
There is a little bit of NSFW language, so here’s the TLDR if you don’t want to click the link:
1: Changing programs when results stall, rather than understanding that results stall because rate of adaptation necessarily decreases the longer you train.
2: Trying to force feed muscular growth.
3: Trying to cut without any muscle.
4: Training too infrequently.

Warmup
0:00 – 8:00
Super Dynamic Warmup

8:00 – 20:00
Instructor Mobility

20:00 – 30:00
Review/Practice skills for today’s conditioning.

Conditioning
30:00 – 60:00

“Lingering Stench”

Levels 2-4

30 Minutes E6MOM (5 rounds)

5 Cleans (L3/4 increase weight each round)
10 Toes to Bar
15 Wall Balls
200 yd Run
Rest

L4 – M: 115/135/155/175/185 W: 65/85/105/115/125
L3 – M: 95/115/135/145/155 W: 65/75/85/95/105
L2 – 95/65

You have 6 minutes to complete each round; your goal should be to have 2 minutes rest between rounds. If you are getting caught by the clock, then do NOT increase the weight on the bar (probably you should take 10# off). Take your time to reset your back between reps on the Cleans. Try to make them look like athletic cleans, like you actually understand the movement. If you’re rushing to get through it you will look like a disaster. You make up your time on the other movements–aim for unbroken wall balls and sprint the run.

Level 0/1

200 yd Run
12 Alternating Kettlebell Dead Cleans
12 Hang Knee Tucks (pause at the top)
12 Wall Balls
Rest