Hey Folks!

July coming to a close, which is pretty sad, really.  That was a FAST month – silly fast.  Hope you all had some good times, some great times, and very few not so awesome times (definitely not a fan favourite).  Feedback was awesome – thank you guys!  I will work on getting some more hooks, and bath mats in the bathrooms, the hand paper towels are now restocked, and we will continue to carry Deuce spray, haha.  Sadly, still no room for a sauna – but if you’re jonesing, just wait til the Dryer is on in the bathroom and bring an airdyne in there.  Boom – Sauna.

Games are coming up this week!  Yesssssss.  If you’re in the pool, make sure you get those picks in.

That’s it, that’s all!  See you in the gym, Friends!

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Coaches Notes:

Little strength/skill work to start.  Make sure you’re leading with your chest up out of the clean and front squats – it should help you stay in your whole foot with a slight bias to the heels, and otherwise in a great position.  Make sure you’re getting the rest you need, but don’t waste time.  Todays conditioning will be a bit longer and a beauty.  Work on getting through each movement with a strategy that will work best for you.  THe sit ups and squats should be unbroken, and the pull ups and push ups can be broken up as needed.  Just make sure you aren’t staring at the pull up bar/floor.

Strength work:

5 Sets at the same weight:
1 Clean + 2 Front Squats @75% of your clean

Conditioning – “Mini-Angie Goes for a Run”:

For time:
25 pull ups
25 push ups
25 sit ups
25 squats
800m Run
25 pull ups
25 push ups
25 sit ups
25 squats