WEDNESDAY 141008

Bench Press 5,3,1,1,1 Repetitions

Rest as needed then,

“Nicole”

Complete As Many Rounds as Possible in 20:00 of,
Run 400 meters
Pull-ups, Maximum Repetitions

Note: After warming up on the Bench Press, let set’s 5 and 3 be Repetition Max Efforts. Use the three single repetitions to incrementally add weight for a new 1 Repetition Max Effort. For the AMRAP, your total score is the number of Pull-ups completed at the conclusion of the 20:00 time limit. This is a workout that involves a certain level of strategy. Some of the worlds best scores include a moderately paced run, thus maximizing the time on the Pull-up bar. This is the first time “Nicole” will be completed in our gym! Afternoon and evening classes will be utilizing our Krav Maga studio. 

BernieAndreaMillar

Bernie and Andrea are STRONGER

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Congratulations to Bernie and his wife Andrea on successfully completing the grueling Alcatraz open water swim in San Francisco Bay. This is the third year Bernie and Andrea have completed this challenge, and this year, Andrea did it three months pregnant! We love you guys!

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Wednesday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

7:15 PM – 8:00 PM – Krav Maga Phase A

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