Week of October 17th:
The 6:30pm Olympic Lifting class is back with Ben on Tuesday’s and Thursday’s. Everyone is welcomed!! Check the schedule HERE.
Halloween, October 31st:
The gym is closed after the 12n CardioFit class
1. The “T-SHIRTS” will be in the gym on Saturday! If you ordered one you will see a charge on your account in the next few days. Men’s t-shirts are $30, women’s tanks are $28. Unfortunately, I am required to add sales tax of 10%.
2. The HOLIDAY schedule is on the ”EVENTS” white board in the gym. You can also find this same information on our class schedule HERE
. Please be sure and check the schedule for the week of: Halloween, Thanksgiving, Christmas and New Year’s.
3. Our CHRISTMAS PARTY is once again at Big AL’s house on Saturday, December 16th from about 7pm to 11pm. This is a potluck, so please bring one of your favorite dishes and something you like to drink. Update later on Theme. We really want you all to attend, so please put the date of December 16th on you calendars.
4. On a different note, please refrain from dropping EMPTY bars onto the floor. Also, the 5K plates are all beginning to split again. If you have a bar loaded with only 5k plates then please don’t drop it, but as always if you have to get rid of the bar to avoid injury, then do it.
As always, please contact me with any questions or comments
500 m Row
Rest 1:30-2:00 min B/T Rounds
Increase intensity each Round from:
50% Light RPE 5
60% Light Moderate RPE 6
70% Moderate RPE 7
80% Strenuous RPE 8
90-100% Uncomfortable RPE 9
Record Time for Each Round
5 sets x 5 reps
Increase Weight Each Set
to as Heavy as Form Allows
40 MIN PARTNER AMRAP
50 AKBS 24/16K
50 PULL UPS
50 PUSH UP
Celebrating Agoge’s 10-YEAR Anniversary!!