Tuesday, 12 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that signs up for the on-ramp and joins. 

OPEN GYM Thursdays 1200-1330 starting this week!

Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition.  Come support the Ape Nation!

 

Strength:

Hang squat clean

3 @ 70%

3 @ 70%

3 @ 75%

3 @ 75%

For quality of lifts

Conditioning:

Every 2 minutes on the minute, perform the following:

1 – 2:00 Bike

2 – 18 Toes to bar and rest

3 – 2:00 Row

4 – 24 Wall-ball shots and rest (25/16)@(10/9′)

5 – 2:00 Ski erg

6 – 30/20 Push-ups

7 – 2:00 Rest

Every 1 minute on the minute, perform the following:

1 – 1:00 Bike

2 – 9 Toes to bar and rest

3 – 1:00 Row

4 – 12 Wall-ball shots and rest (25/16)@(10/9′)

5 – 1:00 Ski erg

6 – 15/10 Push-ups

 

For quality of work and total calories on machines

 

 

Post results and experiences to comments