W.O.D. 5.9.16

Pausing Front Squats

1-1-1-1-1-1

(build to a heavy single with a 2 second pause at the bottom)

then...use 70% of the 1 RM to complete the following

3-3-3-3-3-3

each set of three consists of a 6 second hold at the top and a 5 second hold at the bottom...each set of three should take about 45 seconds. Rest only 2 Minutes between sets.

Community Notes:
On Friday night 5/13 we are having a FREE Health and Wellness OPEN House at 6:00PM. 
**Friends and Family are welcome. 
Aimee Lyons and Dr Kevin Turner will be on hand as well as coaches to talk about:
 Fitness
Nutrition
Health Care
Sleep
 Longevity
Leaky Gut
 Body Composition
Vitamins
 Minerals
 Balanced
Nutrition
 Remember: 80 % of your outcomes come from 20% of your inputs...The small tweaks you can take to improving your nutrition can make a BIG difference.

 I hope you all can join us and bring some friends and family to check out the gym!

Quote:

"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves." 

—Lao Tzu