Reminders:
We will be renting Bins to those who want to leave their belongings at the gym. The rentals will be $8/month per bin with a required $5 HWCF Bag Tag used as identification. Please begin cleaning out the cubbies if you do not plan to rent a bin. On 10/15 we will be clearing out all items from the cubbies not in bins. Items will be donated at the end of the month. You are not required to rent a bin, however we ask you take your belongings home with you every night. Contact George or Jess or email us at [email protected] for more info.
Strength:
Find 1RM Clean & Jerk (in 10 minutes)
**1RM will be on the leaderboard. Be sure to have a coach or fellow athlete witness your heaviest attempt
Conditioning:
“Bear Complex”
With out stopping or dropping the bar, complete the following sequence 7 times:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
If you complete the sequence 7 times without resting or dropping the bar, add weight. Repeat for 3-5 Rounds
**Note the Bear Complex will NOT be on the leaderboard