Last Week, Max Week!!! Week 8 (8-week cycle). A lot of 1×1 aka 1RM aka 1 Rep Max. Whether you’re new or seasoned, knowing your 1 Rep Max on lifts is important because as you’ve probably scene on strength days we work off percentages of your 1 rep max. Please do not add pressure to lift heavy. Remember form over weight.
After this week we will have a 2-week break from a set strength and then we will begin our new cycle on July 26th. The next cycle will be more traditional lifting and Olympic will be mixed in throughout. During the 2 weeks off we will do basic lifting in the metcons to deload a little.
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YOGA EVERY WEDNESDAY AT 6:30PM
We’ve had some great attendance to Bee’s Yoga. We are capping the class to 8. Be sure to reserve a spot through Wodify and if you reserve and cannot make it be sure to cancel your reservation. Email us if you have any issues reserving a spot
RESERVING A SPOT IN CLASS
Please be sure to reserve a spot in class and to cancel if you cannot make it. This allows us to track attendance.
Tuesday, July 6th: Daniel Alberts
Wednesday, July 7th: Josh Thompson
Friday, July 9th: John Alberts and Mario Gurrola
Please feel free to email us if you have any questions or comments
We have a busy week coming up, continuing with our Week 5 Strength Series by Burgerner
DUMBBELLS: Please make sure to not drop them from over head unless it involves keeping you safe. The heads of the dumbbells are only attached by glue and the impact from dropping them may loosen the adhesive which may cause damage which will lead us to having to replace them
ROWERS: Please make sure when storing the rowers you push the display back and remove the handles from the cradle to let them rest at the base
Starting tomorrow, we’re adding the 7:30pm class for Monday through Thursday only.
Monday, June 21st: Katie Steigerwait
Tuesday, June 22nd: Heather Ramer
Wednesday, June 23rd: Anupama Tadanki, Melissa Hall, and Will Johnston
Friday, June 25th: Simeon Woods
Please wish them a Happy Birthday if you see them
Please email us if you have any questions or comments.
We are on Week 4 (slight de-load) of our Strength Cycle designed by Coach Burgener. The legendary “Coach B” Mike Burgener, is a Level 5 Senior International Weightlifting coach for the United States. He is a graduate of Notre Dame and obtained his MS degree in Exercise Physiology from the University of Kentucky. He was a Captain in the United States Marine Corps. Coach Burgener is currently the head coach of CrossFit Weightlifiting.
YOGA AND ROMWOD
Yoga with Bee started last week, we apologize for any registering issues and hope that did not deter you from attending. This is a free class to you and does not count against your sessions. We’d like to keep track of attendance so registration is mandatory. As mentioned in last mid-week email. From the Wodify App, go to PROGRAMS > YOGA to reserve a spot in class.
Meanwhile, as promised, we will have ROMWOD active by the end of the week for those who want some additional mobility work. ROMWOD will be on the TV upstairs and will be self-led. More on this mid-week.
SPRAY BOTTLES AND TOWELS
Starting tomorrow we will no longer place spray bottles and towels in the green squares. Please make sure you retrieve a spray bottle and towel to clean equipment that you used.
Let’s welcome the following new members to our gym family!
Wendy Derstine (recently celebrated a birthday)
We have received and reviewed all the surveys. Thank you so much for the feed back. This is a great tool for us to make sure we’re doing all we can to make Rx great!!
Monday, June 6th: Grace Finney and Jefferey Balthazar