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Saturday, 9-20-2014

19
Sep

Saturday, 9-20-2014

Saturday Schedule:General gym hours: 8:00am-12:00pm
8:00am class – Alpine members only
9:00am & 10:00am – FREE classes to family, friends, and public!  We just ask that you please limit to three free classes before you consider a membership with us.  We are currently offering a THREE MONTH SPECIAL FOR $299 FOR NEW MEMBERS! (Regular price – $450)
*11:00am Rocky Mountain Thunder Swim Team Strength & Conditioning *This is a NEW private training period for RMT athletes only.  General Open Gym still allowed during this time.
 
Quick note for 800am class –  If you would like to do the Saturday O-lift strength/skill work, then please be sure to come to the 800am class and not the 900am or 1000am.  As always, you are still welcome to lift on your own in the Oly room during any class time.
 
I hate to spoil a good surprise, but just FYI we will be doing “FRAN” the benchmark workout on MONDAY.  Speaking of benchmarks…
 
8:00am Workout of the Day
Clean & Jerk:  15min to find your best single for the day.
*This does not necessarily have to be a 1RM or PR attempt -adjust based on how you are feeling for the day.
 
then,
 
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings 55/35
12 pull-ups
 
9:00am & 10:00am Workout of the Day
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings 55/35
12 pull-ups
 
 
Post your scores to the Whiteboard.
 
End of Summer Special

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