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Morning Class Update!

Team, you may have noticed that the earliest class on MWF has been changed to 6am ... which although it is only 15 minutes later, will FEEL a lot better to get up for! We figured that we can move right through from the 6am into the 7am without the previous 15 minute gap... allowing everyone to sleep in just that little bit more.

I hope that this schedule change still works for your daily commitments and we'll look forward to seeing you at the new time starting tomorrow morning :).

Also, with Thursday being Remembrance Day, we will have our usual Holiday schedule, as well as a special HERO workout for that day only. The classes for Thursday Nov 11 are as follows:

930am, 12 noon, 515pm

Sleep well and see you soon!





25 jumping jacks

12 light and slow KB taters

2 samson lunge with 5 second hold

TEST: 20 REP MAX BACK SQUAT - 20 min cap

Do it once, and do it full out! Take your 12 rep weight and attempt to do it for 20. If you aren't struggling by 12 then you've likely gone too light. A good goal for this is to aim for bodyweight but this varies a lot by individual, and only really applies if you've been training for quite a while.

Warm ups: 1-2 x 8, 4 x 5 at progressively heavier weight (go heavier than your goal 20 rep on the last two sets)

ALSO: Be prepared to BAIL OUT if necessary. Never done it before? Ask a coach for tips and PRACTICE prior to getting to the heavy sets.

WOD: 5 rounds for time of:

16/12 Assault Bike Calories

10 Toes-to-bars

8 Burpee Pull-ups

FG3: 5 ttb, pullup bar at standing reach

FG2: 16 hanging knee raise per round 8 burpees + 8 ring rows or assisted pullups

FG1: modify as needed

CP1: 14 ttb, burpee chest to bar

CP2: Burpee Bar muscle ups x 6


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