Workout:

6 Rounds
Run 400
2 Rope climb
20 Sit Up

Starting Monday September 11th there will be a new class time, well actually it’s an old class time but it disappeared for a while and will now be making it’s comeback.
The 8:15am class is back in action.
The first 8:15 am class will be on Monday the 11th.

Skill:

Clean
8 x 3

Workout:

10 Rds
5 Thrusters @155/105
5 C2B Pull Up

Skill:

Overhead  Squat
8 x 8

Workout:

Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315/205 lb.
18 wall-ball shots, 20/14-lb. ball
17 burpees, over the bar

 

We will have classes at 8 and 9 am on Monday Labor Day.
Please show up promptly to the classes as the workout will be long and needs to be started right away.

Skill:

Bench Press
7 x 7

Workout:

Amrap 7  minutes

30/24 Box Jumps  5 reps
225/135 lb Clean 3 Reps

Skill:

2 Snatch Pull
2 Hang Power Snatch

perform 2 reps of each, 2 Snatch pulls from the ground keeping your heals on the ground at the top and 2 Power Snatch from the Hang position.

Workout:

80o Meter run
30 Swings  55/35
30 Wall Balls  20/14
400 Meter run
30 Wall Balls
30 Swings
800 Meter run

I had to put this up tonight because when I found out about it It bothered me so much and I thought that we as a community would be able to help as much as we could.
My masseuse and actually half the gym’s masseuse is the person that I found out about this story from.
Beth is her name, those of you that go to her know that she is a magician with her hands.
Beth’s  husband’s cousin is Lou.  Lou and Karla have three children,  two girls that are both two years old and a son
named Luis who is 4 years old.

Our member Mike McCann is a corrections officer at East Meadow Prison.  Mike works with Lou also, when I asked mike about Lou he said he is such a nice guy and doesn’t deserve this.  He deals with the scum of society to protect us and this is what he gets.
Lou and Karla’s son Luis just found out that he has an inopperable brain cancer called Diffuse Intrinsic Pontine Giloma.
This disease effects 300 children a year, with such few cases there is little money for research and there is no cure.

Luis’ family was given an estimate of 1 year until he passes.
I can’t even imagine how I would feel and I can’t possibly imagine how the family must feel.
Hearing stories like this one makes you realize that we need to stop bitching and be grateful for everything we have .

During the time Luis has left with his family they want to assure that he does everything and anything he desires.
The Mendez family wants to build as many happy memories with Luis as they possibly can.
They have been raising as much money as they can to make this all happen.

I have never met the Mendez Family myself but I feel for them.  When You go to the site and see Luis’ Face you will start crying when you realize what is going to happen.
I feel like our community can make a huge difference in Luis’ life.  Every time I post something and ask for everyone’s help everyone always comes together and helps out.
Let’s help make sure the Mendez Family is able to do whatever it is they want to do with their son and daughters.
Here’s the page:

https://www.gofundme.com/make-louies-wishes-come-true

Thank You

Skill:

Back Squat
7 x 2

Workout:

10 Min Amrap
25 Double Unders
10 Deadlifts @40-55%
5   Deficit Hand stand Push ups (use 45# plates to create the deficit)

 

There’s not to many people signed up for the body fat truck.  Why is that?  It’s a new truck, the water is filtered, the truck is clean and Matt knows what the hell he is doing!
Theres not reason not to take the test.  You guys weight yourselves all the time right?
Why? What’s the reason you weight yourself day in and day out?
To find out if you lose weight right?  But weight means absolutely nothing as I have went over in the past.  To check progress you need to know your bodyfat Percentage.
Weight tells you absolutely nothing, as I have said you can be the same weight and look totally different if your body fat is much less than someone who weighs the same with a higher body fat.”

If you are one of those people who weighs yourself everyday, STOP!
Start checking your body fat every two months and track your progress.

Sign up for the Truck!

Skill:

Overhead Squat
7 x 2

Workout:

12 min amrap

10 Toes To Bar
10 Double Kettlebell Swings @55/35
10 Lunges @55/33

The papers for the Body Fat Truck are on the desk.  Make sure you sign up for a spot and don’t cancel the last minute make sure you get it done.

Skill:
Hip Thrusts
Heavy As Fuck
5 x 8

Workout:
10-5-10-5-10-5-10
Bench Press @50%
Clean  @50%
Front Squat  Same as clean weight

Muscle up

Skill:

3 Power Snatch
2 Hang Power Snatch
1 Overhead Squat
Perform 7 Sets of the Complex
1 Set every 90 seconds

Workout:

4 Rounds
Run 400
15 Double Kettlebell Snatch @55/35
30 Push Ups