Announcements
Member Recognition Night
 Friday – March 14th, 2014
Motivation
  Your body needs rest.  Every couple months (8 weeks) you should have an active recovery week.  This means you decrease the weight and move thru the workouts at about 70% speed instead of 90-100%.  This allows your body to recover yet still maintain all the gains you worked so hard for.  If you are feeling tired or you don’t seem to be recovering from the workouts then it is time for an active recovery week.  This doesn’t mean you take a week off from working out, just take it easy during class.  Focus on technique and quality of movement.  
Strength
Deadlift
Workout Strategy
During the first minute you will complete 5 Squat Cleans.  During the second minute you will complete the knee raises or toes to bar.  You will continue this Every Other pattern for 20 minutes.  We are controlling the tempo in an attempt to control your technique.  We want every rep to be done well.  The weight given is your starting weight.  You can add weight as you go.  Your score will be the weight on your bar during your last round.
Workout of the Day
Strength of the Day                                                 Day 1, 2, or 3.
Level 1: “Every Other”

20 Minutes

5 Squat Cleans

5 Knee Raises

Level 2: “Every Other”

20 Minutes

5 Squat Cleans, 65/45#

5 Knee to Elbows

Level 3:”Every Other”

20 Minutes

5 Squat Cleans, 95/65#

5 Toes to Bar

Level 4:“Every Other”

20 Minutes

5 Squat Cleans, 135/95#

10 Toes to Bar

Get more awesome: 2 Minutes Plank Position