Thursday will be time for another Make up Day. As always you have a chance to do a workout you missed, practice a skill, or take on one of the alternative options. Your two alternatives are Empower Reset #15 and under pressure. Take a look at those two as you are thinking about what you will do tomorrow. We look forward to seeing you on zoom, in the open gyms, and group classes.
Quick announcement:
Empower Annual Award Ceremony 2pm Saturday July 24th
2pm Saturday July 24th at the 3 willows in Jericho Beach Park we will hold our annual award celebration. This year it will be a picnic potluck and we will be presenting awards not only to the winners of our first annual COVID Games (and they are great awards) but also the long overdue 2021 Spirit of the Open award as voted by you, our members! We look forward to seeing you Saturday.
Thought of the Day
With the weekend approaching I am really looking forward to the potluck and covid games awards. The thing that has been missing for me is the community events. I hope we can get back to having more of them and bring that fun element of Empower back. Thinking back to some of my favourite times at the gym most of them involved the barbeque and many laughs.
Longer time members will remember the twelve days of Christmas events, and the open workouts on Saturday mornings. These are the times when the community is at its very brightest. With members being able to meet those they never workout with and being able to support each other through a tough workout. Training is not only about the workouts but is also about surrounding yourself with great people on the same journey as you.
There won’t be a workout on Saturday but we hope you will be able to come and enjoy some great company.
Thursday
- 4 rnds
100m Lunge
300m Run
- Clean & Jerk
3-3-3-3-3
- Strict HSPU and Row
10 Minute amrap
10 Strict HSPU
20 Pulls on the rower
Score = Calories
- Empower reset # 15
1 Min Belly Breathing Hands & Knees
30/30 Head nods/ rotations
3 minute
Frog rolls
3 min
20 Gait bugs
10 windshield wipers
4 rounds
Hand & Knee box crawl
Leopard box crawl
3 rounds
30 sec Hanging Hold
30 sec goblet squat hold
2 mins Alt KB TGU
400m Double KB Carry AFSAP
2 Alt KB TGU for every break taken
- Under Pressure
100-80-60-40-20: DU
50-40-30-20-10: Sit-ups
25-20-15-10-5: Deadlifts 105/155#
- Leon
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