Wednesday, February 12, 2014

Skill Work and more for your midweek Amp Fix!

Announcements Member Wall: We will be putting together a photo wall of all Amplify members! This will help our community, new and old, so everyone can put names to faces and AM and PM classes can unite. Scott or one of the Amp coaches will be snapping a quick headshot in this next week or so as everyone comes in the gym. Yes, pre-workout, haha. So get ready for some glamour poses! Okay, don't stress... it will only be a headshot.

Massage Therapy: Pam Baker, Massage Therapist, is in every Monday from 10am-12pm and 4:30pm-7pm. She's only a $1 per minute. Muscle recovery is essential when working at high intensities!

Goal Sheets: Our goal as a gym is to have 100% participation in filling out a written goal sheet. Competitive or not, we all have some type of fitness goals. Let us know how Amplify can help you reach them.

Thursdays: Open Gym is a great time to work on your choice of movements.  The evening hours will offer different options if interested.  4:30pm Power Lifting with Lauren P., 5:30pm Mobility Work with Dan W., 6:30pm Oly Lifting with Katie M., and 7:30pm CF Football with Sean O.

CrossFit Open: We strongly encourage everyone to register for the CrossFit Open! Registration is still open and we are close to our Amp goal of 85 members signed up!  We will complete the workouts each Friday anyway! Weekly workouts begin February 27.

Saturday & Sunday, February 15-16: Galt Games competition at Atlas CrossFit in Chicago.

WEDNESDAY Skill Work Toes to Bar [wmv][mov] Double Unders [wmv][mov]

EMOM for 12 Minutes: • 8 Toes to Bar on odd minutes • 20 Double Unders on even minutes

Conditioning AMRAP Ladder in 6 Minutes: • 3 Burpees Over the Bar • 3 Deadlifts (#185/135) • 6 Burpees Over the Bar • 6 Deadlifts • 9 Burpees Over the Bar • 9 Deadlifts

* Reps increase by 3 every round

Then immediately: AMRAP in 2 minutes of Muscle-ups or Chest to Bar Pull-ups

Deadlift Reminders