Warm-up: 400m Run, CFWU x1
Front Squat: 5-3-1
Speed Squat: 10×2 on the minute @ 60-65% 1RM BS
MetCon – 3 Rounds for Time:
50 Double Unders
Rest 30s Between Rounds
As a reminder, we are starting the summer of squats this Friday, June 1st! Please let us know if you are participating as we would like to have a list, but know that you are in charge of keeping up with your points. That also means this week we will be testing the 1RM back squat. If you are confused as to how this works or how the point system goes we will help you, all you must do is ask.
I also wanted to remind everyone of our scholarship program. It has been a while since we have had an entry. Maybe all you NEW members didn’t realize we even had this. What is it exactly? Well each month we have one scholarship winner (male or female) win a free month, but you must be nominated by one of our members. If you are nominating someone remember that we need a written submission, email or otherwise, about a paragraph long explaining why this person deserves a free month.
Congratulations to Mary and new hubby Jon! They got married yesterday!
<3 Coach Miss J