7/21/17 -Have No Fear, Alisha’s Here! 

Lauren and I will be heading to Tahoe for the weekend for a friends wedding. 

Don’t worry! The gym will still be open. Alisha is going to be coaching the afternoon classes on Friday (4pm & 5pm) and the morning class on Saturday (10am). 

Make sure you fill her classes! 

– Joey


A. Bench Press + Chain (Add 1 chain more than normal): 1RM

Ex: Small Chain – Go up to Medium

       Medium Chain – Go up to Big)

B. Ring Dips: 5 Sets – 5 Reps

*Tough but doable weight for 5 Reps

*Body Weight

*Smallest Band Possible


5 Rounds (20 Minute CAP)

20 Double Unders

15 Wall Balls 20/14

10 DB / KB Push Press 55/35

 5 Bar Muscle Ups (5 Strict Pull Ups @21X1)

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