Volunteers needed!
Hey everyone, the New Hyde Park/Mineola running club has there annual 8K race on Sunday, October 23rd. As so many of us take part in their Tuesday night track workouts we would love to extend our hand and help out on race day.
We need volunteers for race day, so if you have no interest in running 8K :-) we would love to have you help where ever you can.
If you are available that Sunday and would like to give a helping hand please leave your information at the front desk.
Thanks so much!
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Barbells for boobs is also coming up and we are so excited.
If you haven’t already, we have our limited edition PINK CF516 shirts for the event that can be found in the lobby.
Any coach can help get you your size.
Please join our team and donate online! Barbells for boobs LINK
Now for this weeks workouts…Enjoy!!
MONDAY: Build
A.
6 sets: (30 seconds rest btw sets)
8 Barbell RDLs (3 sec negative)
B.
6 sets: (30 seconds rest btw sets)
8 DB Bench press (3 sec negative)
C.
5 sets: (30 seconds rest btw sets)
8 Bulgarian lunges (3 sec negative)
D.
5 sets: (30 seconds rest btw sets)
8 Strict presses (3 sec negative)
E.
5 sets: (30 seconds rest btw sets)
8 Lateral raises (3 sec negative)
TUESDAY: Build
A.
6 sets: (30 seconds rest btw sets)
8 Back squats (3 sec negative)
B.
5 sets: (30 seconds rest btw sets)
8 Power cleans @ 50-60% of 1RM
C.
5 sets: (30 seconds rest btw sets)
8 DB bent over rows (3 sec negative)
D.
1 set:
100 Banded curls
E.
4 sets: (30 seconds rest btw sets)
8 Weighted step ups (3 sec negative)
WEDNESDAY: Conditioning
A.
Use any machine:
2 minutes on, then,
3 rounds of:
20 sec on, 40 sec off
4 rounds of:
30 sec on, 30 sec off
4 rounds of:
45 sec on, 15 sec off
B)
3 Rounds:
2 minutes on, 1 minute off:
Climb the ladder *Complete 2 burpees over bar btw each new number
1 Hang power clean (135/95)
1 Thruster
2 Hang power clean
2 Thruster
and so on…
*Start each new round where you left off
THURSDAY:
For time:
15 Burpee box jump overs
30 DB snatches
45 Calories
60 Wall balls
75 Sit ups
FRIDAY:
A.
6 sets: (30 seconds rest btw sets)
8 Incline DB Bench press (3 sec negative)
B.
6 sets: (30 seconds rest btw sets)
8 Arnold press (3 sec negative)
C.
3 Rounds for time:
15/10 Calories
20 Pull ups