A very happy birthday goes out to one of our long time members, Richard Sin. Many may not know Richard, but he has been with us for several years now. He tends to come to the 6:30 pm class, and is an awesome guy. I have really enjoyed getting to know him over the years. I find him to be an extremely genuine person with a big heart. He is always friendly, and definitely gives his fellow classmates a boost whenever he can. He’s a much better lifter than he thinks as well. I have tried a few times to get him to train for a weightlifting meet but I do not think competing is something Richard is all that into. A least in weightlifting that is. Richard is a fantastic person, and we all wish him the very best. Enjoy my friend!
Fitness – Strength – Community
WARM UP:
500 M. Row
10 Strict Pull Ups
10 Push Ups
20 Air Squats
Then:
3 Rounds (Not For Time)
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
7 Rope Pull Up’s
8 BB Bent Over Row
10 Assisted Glute-Ham Extensions
LIFT:
Front Squat
10 x 1
*Work to a heavy single. Start at 65% 1RM.
WOD:
“THE SIN”
3 Rounds
30 Air Squats
15 C2B Pull Ups
5 Clean & Jerks (155/105)
POST WOD:
Shoulder Mobility