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Mon, 11/29- Laying Down the Law, p1



Hey hey!


Hope you all had a restful and rejuvenating Thanksgiving weekend, but now it's time to get back on that grind!


We're nearing our three month anniversary of being open, and the response we've gotten from all of you and the New London area in general has been amazing, we're extremely grateful and inspired by it. Last week we crossed the hundred member mark, and our first event, the Thanksgiving workout, went incredibly well. We had 22 people attend, raising $330, which Hungry Hearts matched, and then based off your additional generosity we'll be able to make in total an $820 donation to the NH Food Bank, thank you all so very much!


Other news-


New Class Addition: This Tuesday at 6:45pm we're going to be offering our first olympic weightlifting class. Olympic weightlifting is focused around the snatch and clean + jerk- two explosive barbell movements which are contested in- among other places- the Olympics, and in this class we'll focus on learning them as well as performing relevant accessory exercises. The class will be an hour long and will be a little different format from our other classes. You'll come in, warm up, and from there you'll work through our programming at your own pace. I'll be there to teach you and help you through the programming for the day, but this will definitely be a little bit more of an independently paced experience than our regular group classes. The entire focus will be on lifting, there won't be any kind of conditioning piece at the end. It's not on Zen Planner yet, but if you come in on Tuesday night we'll get you snatching and clean and jerking (or something like it!). This class is suitable for those experienced in oly lifting as well as absolute beginners!


Gym Shoes + Signing in for Classes: The weather's changing and it looks like winter is finally here! We'll be getting some boot trays, additional matting, etc., but in order to keep the gym clean we do at this point need you to NOT wear outdoor shoes into the gym or lobby space. Please remove them and change into your indoor shoes in our entrance area (remember, barefoot/socks is always fine in the gym as well). Also- breaking the 100 member mark so quickly has been absolutely amazing, but with it we do have to start more actively monitoring our class sizes. If you're not currently, please start signing up for classes on Zen Planner in advance and then check in when you arrive. If you need any help in figuring out how to do that, please ask!


This week's schedule:


Monday- Strength, High Rep Back Squats

Tuesday- Cardio, Hill Climb Work

Wednesday- Strength, Upper Body Endurance

Thursday- Mobility, Shoulders + Hamstrings

Friday- Strength, Plyo/RDL

Saturday- Cardio Class



Your Monday workouts:


Group Fitness-

Strength-

1) Back Squat- 2x15


2) Peterson Step- 3x12ea

Landmine Rotations- 3x12ea


3) Metcon-

12 min EMOTM

2 min- 400m Row

2 min AMRAP-

6ea SA Alt KB Swings

8ea SA KB OH Reverse Lunges

12 Straight Arm Weighted Sit-ups


Record fastest row


Master's Class-


1) Warm-up-

Bird Dog- 2x10ea

Single Leg RDL- 2x8ea


2) Strength Circuit-

15 min AMRAP

Goblet Squats x 15

Lateral Step Downs x12ea

Pallof Press x 15ea



3) Metcon-

10 min AMRAP

250m Row

12 Push-ups

15 Reverse Crunches



Yours in Food + Fitness,


Jamie

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