THURSDAY

DUE TO THE STORM THAT HIT, THE 5:30 AM CLASS WILL BE CANCELLED FOR THE DAY. ALL OTHER CLASSES WILL BE SCHEDULED AS USUAL. THE PARKING LOT SHOULD BE PLOWED BY THEN. AS USUAL THE 8:30 CLASS SHOULD PRE-REGISTER BY 10 PM.

EVERY WEDNESDAY NIGHT DON’T FORGET TO WATCH OUR CELEBRITY SURVIVOR, DOM, OUTWIT HIS CONTESTANTS AND HOPEFULLY WIN!! THIS IS WEEK 2 OF 13 WEEKS OF SURVIVOR ON CHANNEL 2 EVERY WEDNESDAY NIGHT AT 8 PM. SHOW YOUR FUSION SUPPORT AND DIAL IN ONCE A WEEK TO KEEP UP TO DATE ON WHAT DOM IS DOING!

STRENGTH

Every 2 minutes, for 10 minutes (5 sets):

Hang Clean + 2 Cleans + Jerk

*Sets 1-2 = 70-75%

*Sets 3-4 = 80-85%

*Set 5 = 85-90%

METCON:

OPEN & PERFORMANCE
“Come Clean”
AMRAP 3:
24 Box Jump Overs (24/20) 
18/12 Calorie Bike
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20) 
15/10 Calorie Bike
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20) 
12/9 Calorie Bike
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20) 
10/7 Calorie Bike
Max Power Cleans (185/135)