Lot’s of Updates and INFO….PLEASE READ!!!

This is a holiday week so we will be having some hours changes. Please see the following changes and plan accordingly. Thursday July 4th we will be open from 7am – 12 pm only. Friday July 5th we will be open from 7am – 12 pm only also. Start bringing in your friends to join our gym. Remember for every friend you bring in that signs up you will get $50 off of your August membership dues. Bring in enough people and I’ll owe you money…. I’d like some feedback from everyone that attended the Yoga classes this weekend. How did you like it? Would you like to see something like this on a weekly basis? Cost? Please give me your thoughts. I want to make this gym what you want but need your help to do it. I have been approached about starting a challenge of some sort. Feedback time again. Do you want it to be nutrition based, weight loss, workout performance, Photo based body changes, Exercise Challenge for the month(5,000 squats, increasing burpees everyday etc)? Cost to get in, Prizes? Give me your thoughts and I’ll put something together. The summer competition season is pretty slow in Phoenix…has something to do with people not wanting to melt in the heat, but the fall gets busy. If competing is something you are interested in doing Please come see me. If you have followed the competition programming I have posted in the past you will be directed to the website the team is following right now. If you haven’t followed our programming before or we feel you need...

WOW #9

We are gonna change this up a little bit. This week’s WOW will be for Time. We have gone 8 weeks without pull ups in these….it’s time. If you can’t do a pull up do the WOW scaled and compare to others with the same scaling. The board rank will go from the fastest RX down. If it is scaled the less scaled the WOW the higher it will rank (ex. a purple band will automatically score above a red) WOW #9: For Time: 30/20 Calorie Airdyne 20 Burpees 20 Pull Ups 30/20 Cal Airdyne...

Strength and Endurance 7/1 – 7/7

Strength WOD’s: Max Load Testing begins this week. Next week will mark the start of a new 8 week cycle. Please make sure you test your maxes this week if you want to get into the next cycle. It is highly recommended that you do. Monday: Squat & Push Press Tuesday: Clean & Push Jerk Wednesday: Rest Thursday: Deadlift & Snatch Friday: Front Squat & Shoulder Press Endurance WOD’s: #1. Repeat 6:00 on / 4:00 off, until form/pace deteriorates #2. Repeat 3:00 on / 3:00 off, until form/pace deteriorates #3. 5k...

Warm Up 7/1 – 7/7

500 m Row 10 Scorpion Stretch 50 ft. Walking Lunges w/ Instep Stretch 1:00 Hip Flexor Wall Stretch 10 Bottoms Up KB Press 10 KB Windmill 10 Renegade Row Push Ups