Federal Hill Gym News!
Starting 9/30, we will have an 8:30am class on Mondays. Child care will be provided at the 8:30am class on Mondays and Wednesdays.


Strength


Front Squats with a pause (Pause for 2 seconds in the bottom of each rep) 
3/3/3/3/3 (50-60% of 2 RM) 


Metcon


4 min on 1 Off
18 Power Cleans 
18 Front Squats
Max Push Ups 

4 min on 1 Off
17 Power Cleans  
17 Front Squats 
Max Push ups

 4 min on 1 Off
16 Power Cleans 
16 Front Squats 
Max Push ups 

Fitness: 95/65
Performance: 115/75
Open: 135/95 

Athletes: This week we De-Load on the Front Squats to get ready to test our new 2 RM next week! For the workout choose a weight that allows you to have 1:00-:30 for the push ups each round. 


DRIVE


Every 5 minutes for 25 minutes 
12 Burpee Box Jumps
24 DB Box Step ups
200 M Run 
Max Wall Balls