Saturdays classes will be meeting at the Cheektowaga High School  track.  The school is on Union Rd about a half mile (give or take) south of the gym on the right hand side.  Track is all the way in back near the Galleria Mall.

For time:
50 Pull-ups
50 Burpees

Rest/Skill Day

At 9:00 AM and 5:30 PM today we will be going over ring work.  Muscle-ups, ring dips, push-ups etc..  We will be going over the basics as well as some more advanced moves and how to scale them.

Don’t forget about Olyimpic lifting Thursdays either.  Come see Coach Steve at 5:30 and 6:30 PM.  New members should be all over these classes to learn the basics of the Oly’ lifts and old members should continue to stop in to constantly improve technique.  Many PR’s have been set at these classes!

For time: 21-15-9 reps of
Ring-dips
225 pound Deadlift

For time: 32-24-16 reps of
Pull-ups
75 pound Zercher Lunges

THURSDAY WORKSHOPS

This Thursdays workshops will be addressing all things ring oriented.  Push-ups, dips, muscle-ups, levers, etc… Classes will be at 9:00 AM and 5:30 PM.  Don’t forget about Coach Steve’s Oly lift workshops at 5:30 and 6:30.  Everyone old and new should come into these as often as possible.  Remember the difference between good and great is mastery of the basics!

Five rounds of:

As many rounds as possible in 3 minutes of:
45 pound Dumbell Thruster, 3 reps
6 Box jumps, 24 inch box
1.5 pood Kett;ebell swing, 9 reps

Rest 1 minute between rounds

Thruster 3-3-3-3-3