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Coach Jerry


April 26, 2024

SATURDAY 04/27/2024

This week, anticipate growth equal to the amount of hard work you are willing to put in. Each workout is a chance to push beyond your limits and become just a little better than you were the day before. Embrace the discomfort, for within it lies the catalyst for progress. Every round, every set, has the potential to improve your own strength and fitness. So, as you step into the gym this week, lean into the opportunity for profound growth, both inside and outside of the gym.

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Up Coming Gym Events

Open Gym Times this Week - Saturday 8am-noon | NO OPEN GYM THIS SUNDAY, COME HIKE WITH US!
Crowders Mountain Take Over - 4/28
Memorial Day Murph 5/27

Whiteboard of the Day

This interval-style workout forces you to run fast to earn time on each movement.

Every 4 minutes you'll complete a 400-meter run. Then, with the remaining time on the clock, you'll do as many reps as you can of each specific movement. Your score is your total combined reps of toes-to-bars, kettlebell swings, and calories on the rower.

You only get two chances at each movement, so push for as many reps as possible with little regard to pacing. That said, if you push too hard the following run will be overly challenging and you may have less time to accumulate reps on the next movement.

Plan to tackle the first round hard to get as many reps as possible. In the second round, just try to keep moving and without stopping to rest.

Scale the movements if necessary, but expect to adjust the run distance if you need longer than 2:15 to finish 400 meters.

Workout of the Day


2 rounds for reps with a partner of:

4:00 min toes-to-bars

4:00 min kettlebell sings (35/53 lb)

4:00 cal row

- Run 400 m at the start of each movement.

- Run together, one partner works at a time on movements.

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