What an amazing turnout this weekend! We are so incredibly grateful for our coaches, and our members. The gym wouldn’t have come this far without all of your support. YOU make our community the very best!
Friendly reminder: Be sure to log all of your scores onto Triib. If you have any questions on how to use the app, feel free to email us directly or ask a coach during class. Warm-up/3xs through: 20 Jumping Jacks 10 Alternating Scorpion Stretch 10 Banded Strict Press 10 Prone Snow Angels Strength 4 Sets of DB Floor Press (15, 12, 9, Max) * Heaviest Weight for all sets, then lighter weight for the Max set until failure. *Minimal rest between sets. Then 4 Sets of following: (do all 4 sets of each exercise w/ 1 min rest between sets before moving onto next exercise.) 10-12 (total) Alternating DB Shoulder Press 10-12 (each side) Half Kneeling Single Arm Bottoms Up KB Press 8 Inverted Rows (on rings or bar on rig, make as difficult as possible, feet on box) Rest 1 min between WOD 3 Rounds for Time: 200m Run 12 Hang DB Clean and Jerk (50/35) * Pick a weight you can try to go unbroken. * 10 min cap
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!