Here are a few notes that we shared on facebook today, didn’t want you non-facebookers to get off easy!

– Remember, if you see someone at the rock that you don’t know, introduce yourselves…you don’t want to be the person they point out when we are standing at the whiteboard #burpeeshame

– If there is PEAK and a 6:15pm class in progress there is no open gym. We’ve had the luxury of conducting PEAK outside this summer but those days are over. If you want to hang out after class we encourage it…but please be aware of your volume and whats going on around you….those taking class deserve the same respect/attention that you received when you took class at an earlier time. We will be moving PEAK to 7:15 after this session but for the next two weeks its non-negotiable.

– Be efficient during strength! I know we are throwing a lot at you to get done but super-set and work in pairs, you’ll be shocked what you can get through…5:45/6:45am do a great job of this. And if you don’t really care about strength, don’t drag others down with you, let them get their work in.

Friday, October 11
Strength-20 min
3×8 weighted strict pullups (or a hard option for strict pullups)
Front squats: 5@60%, 5@65% 2×5@70%

Workout: 10 min time cap
15 Front Squats (135/95)
15 Pullups
10 Sumo deadlift high pulls (135/95)
10 chest to bar pullups
5 snatches (135/95)
5 bar muscle ups (scaled option for muscle ups will be 5 chest to bar pullups)