Gym News: Well by the end of day one it’s like nobody ever left… Bars were dropping, music was thumping, people were smiling, gains were made and fists were bumping. Damn it feels good to have people back in here 🙂

I can’t stress this enough, If you’ve been taking time off or even if you’ve been doing some different workouts (running, biking, swimming etc. Pace yourself and take you time getting back into this type of training. The longer you’ve been off and sedentary, the longer it’s going to take for you to make a comeback and feel fit again. That could take 3-4 weeks depending on how often you’re coming. 3-4 visits /week will get you there quicker.

In the meantime, enjoy the workouts, have fun with friends.

Tuesday 6-29-21 Starke WOD

AMRAP – 24
16 KBS 35/50#
12 Barbell C&J @ 65/95 +/-
8 Pull Ups, C2B Pull Ups, Banded Pull Ups or Ring Rows.
4 Bar Over Burpees +1**

*E3M crush 10kcal on a bike, rower or ski erg. Kcal’s will be performed at the 3, 6, 9, 12, 15, 18 & 21 min marks
** The Bar over Burpee + 1 is a bar over burpee + a strict push up so basically, you’re doing two push ups for each burpee.

Today’s workout is a 24 minute AMRAP with some calorie crushing in between. if you’ve been training consistently, push yourself. if you’ve taken some time off, take it easier and just move through the workout. Pick weights you’ll be able to go unbroken on if not then only take one break in your set. Every three minutes when you hear the bell, jump on your cardio equipment and kill ten calories.