Hello all! This weekend are the finals for our Fran Challenge and next week is Thanksgiving, so here are some useful pieces of info for everyone:
Fran Challenge Finals Details:
This Saturday we'll be holding the Finals for the Fran Challenge. There will be no regular classes this Saturday 11/23. The Finals will take place between 9AM and 11AM on a first come, first served basis (just like the prelims). The gym will be open early, so I encourage you to come in 20-30 minutes before you'd like to go in order to work out. We'll be running heats about every 20 minutes and I'd love to see everyone stick around after working out to cheer on everyone else who's going.
After everyone has completed the Fran finals, I'll get all the data and we'll announce the winners right there. These are the categories: Fastest Men's Time (RX), Fastest Women's Time (RX), and Most Improved (1st, 2nd, and 3rd highest percentage regardless of sex).
As far as preparing for the Finals, be sure to drink a lot of water this week, eat clean, and work on your mobility every day. Get extra sleep, especially on Friday night, and take Friday and maybe even Thursday off! The programming at the gym will build in a little bit of taper in order to prepare you better (and give everyone else and chance to recover for the past few weeks of workouts!).
Thanksgiving Week Schedule:
Monday - Regular Hours
Tuesday - Regular Hours
Wednesday - Open through the 6PM class (7PM and 8PM are cancelled)
Thursday - Closed
Friday - Regular classes cancelled, and 1 special funtimes class at 9AM (no need to sign in, just show up at 9 and be ready for a doozy of a workout!)
Saturday - Regular classes, but no Wreck Shop in the afternoon (so we're closed after 11:30AM)
Sunday - Regular classes, but no Yoga
Let me know if you have any questions about either of these pieces of information!
A. 2RM back squat
B. EMOTM for 16 minutes:
odd - 8 banded KB swings + 4 burpees
even - 2 fast back squats @ 65% of A
Posted by Armen.