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MONDAY 170508

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

Banded Samson Lunges

Inch Worms Down

Zombie Walk Back

Zombie Deadlift Review

 

Strength and Skill:

Deadlift x 15 reps @ 2 sec descend
Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

Deadlift x 10 reps @ 2 sec descend
Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

Deadlift x 5 reps @ 2 sec descend
Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds

**Take 13 minutes to complete

Fitness:

Four sets of:

30 seconds of Kettlebell Swings
30 seconds of Rest

30 seconds of Dumbbell Push Press
30 seconds of Rest

**Record total reps

Performance:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

Mobility:

Banded Shoulder/Lat

LAX to Shoulders and Plantar Fascia

Roll Posterior

 

Box Brief:

****We are excited to announce a partnership with a local prepared food company with a variety of fresh, never frozen options. We have a promotional code for you to try it out and they will be on site next week to share some samples as well….If you get your order in today, you will have it waiting for you at the gym on Monday. After your first order you can continue to enjoy a 10% discount using code “CSF10”. Jill Braswell Thornton and I have both tried and started ordering already….the meals are great and taste awesome!

At Fresh ‘N Fit, we try to offer 3 things: convenience, quality and variety. Our 5 chefs use fresh, locally sourced ingredients with no added sweeteners or preservatives. With over 300 meals spanning 5 menus, you will never get mealtime boredom again. What are you waiting for…save $20 off your first order with promo code “Mark20” at checkout!

****New- We now have a Body Fat testing machine in-house, contact your coach to schedule a time to get your Lean Mass and Body Fat Reading.

*****Town Hall Meeting:  It will be held at the gym on May 19th from 6:30-7:30pm to discuss the gym and its future direction.  Drinks and childcare provided.
******Memorial Day Murph May 29th:  We will be running 3 morning classes so folks can get their workout on and enjoy the rest of the holiday with friends and family.

****If you would like to order a weight belt, please email Hunter at Hunter@cummingstrengthandfitness.com

****Kids Gymnastics and Camp sessions are open for registration.

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