A Friendly Reminder


A Friendly Reminder

The attendance has been through the roof this week. The classes have been full of energy and fun. Like any good rager, the clean up after is usually the measure of a good party.

Please be mindful of your equipment after your workout. Wipe down everything you used, from bars to ball to counting boards.

If you put DNA on something, let a coach know, then please clean it up.

Please throw away all used water bottles, throw used towels in the hamper and make sure weights, DB, KB, balls and pullup/dip bars are put away neatly.

Finally, if you finish a workout early, and your bar is resting, wait until all athletes are done before cleaning up. No one likes to see everyone clean up as they are still slaving away on the barbell. Catch your breath and help in a group clean up when everyone is done.

I am the worst at these things – I leave equipment, towels water bottles, etc. But there is always room for improvement.

Workout of the Day


Bench Press

4 sets of 8+, 55%



10 Toes to Bar

Odd Rounds do 20 Air Squat

Even Rounds do 10 Medicine Ball Cleans 20/14