THURSDAY

Today is a Sweat class that I’m super excited to add to the schedule starting next week! Yes, the workouts are going to be cardio and core intense! Anyone can do these workouts. You don’t have to have a CrossFit background to do these classes or do the elements program in order to start, so tell your friends all about it! This will be a separate membership for anyone signing up just for the Sweat classes. It will not include the CrossFit classes … BUT … your membership will include both CrossFit and Sweat. They look brutal for someone who isn’t used to working out,  but as you know, they can be scaled and modified and intensity taken down a notch for newbies. If you want to go all out … go for it, but a score at the end of the wod isn’t going to be as important as getting through the workout at your own pace whether it’s balls to the wall or the other end of the spectrum.

I’m also starting a new 6 week challenge that begins Monday, October 1st. These newbies will be only doing the Sweat classes. I will post the schedule on the whiteboard, and it will also be on the TRIIB class schedule. I’m in the process of doing interviews for those interested in signing up for the challenge, so if you know of anyone that might be interested, put them in touch with me. If you see my ads on Facebook, please share!! And if you have already, thank you!!

METCON:

SWEAT

EMOM X 35 MIN (5 rds)

Min 1 12/10 cal row

Min 2 15 push ups w h/r

Min 3 12/10 cal bike

Min 4 Max standing overhead db tricep extension (choose your weight)

Min 5 50 du’s or 100 singles

Min 6 Max bicep curls w/ 45/35 bar

Min 7 Rest

YOU MAY SWAP OUT ANY CARDIO FOR 150 M RUN (MANHOLE COVER IN FRONT OF SORRENTO’S)

If there aren’t enough bikes switch the order and go to max db tricep ext then go to the bike