Fat bar bench: Heavy single
WOD: EMOM for 10 min:
4 strict pull ups
8 Shoulder press (95/65 lbs)
Post WOD mobility: Pec and shoulders
11:00 Strength Class MEU
Lift: Bench press against bands, Heavy single
Accessory work: 3 x 6-8 DB bench press
3 x 10 Bent over barbell rows
3 x 10 Seated shoulder press
3 x 15 Lying posterior deltoid raises with chain or DB
2 x 20 DB tricep roll ups
3 x 12 Barbell Ab roll outs
Mobility: Pec and shoulder
–Dr. Doug Pendergrass, D.C. is coming back! He will come talk to us about the type of work he does and how it can be helpful in healing from injuries or maintaining a well-functioning body. He will be here Saturday, August 29th for a discussion of his services at 9 am, followed by a few free 15 minute consults (new patients only). Sign up sheet is at the front desk, first come, first serve.
-The end of the Paleo Challenge is coming up, make sure you plan to get your re-assessment WOD done the week of 8/16 as well as sign up for your measurements with Ashly (by 8/23/15). Participants are only eligible to win the Challenge or win back their entry fee with a completed WOD, measurements, and complete food/WOD journal.
-Our Strength class schedule is changing to Mon, Tues, Thurs, Fri at 11 am and Mon and Tues at 6:30 pm. This will begin the week of August 31st, 2015.
–Mobility Class has changed format a bit; it’s become more of a Hopper-type movement and mobility class so that we can make it more inclusive. Plan on working on general movement skill and technique, more education, and maybe trying something completely new, in addition to all of the mobility work you guys love so much. The focus for each Thursday class will still be posted on the website beforehand.
-Steph will teach a Mobility Clinic Saturday, September 5th from 8:30 am – 10:30 am. We will go over common problems/pains and fixes. $25.00 for members, $40.00 non-members.
-We are finally having our In House ACF Team Competition on Saturday, Sept. 12, 2015 at 10:00 am. This will be a Grid League style, multiple WOD event. Start getting your team together now! 4 person teams, $100/team. More info to be released soon!
-Our next ACF Adults-only Potluck Social is Saturday, September 26th at 7:00 pm.
-We will host a Charity Fundraiser on Saturday, 10/17/15. This fundraiser will also be a team event. Plan on attending and we will announce more details soon.