Ladies! If you join Metropolis Fitness, you can have this guy coaching you, too!
And guys, maybe he’ll give you the secret to his 45″ biceps!
It sounded like you all had a lot of fun on the CFM field trip and had a heck of a workout! That’s what you get when you stick with Eroc!
Strength / Technique WOD:
5 Rounds For Time:
9 Hang Power Cleans
6 Power Jerks
115 / 155 lbs
** For the Hang Power Cleans we have two Major Goals today – Keep the landings consistent and correct. Avoiding landing too wide and with straight legs. And catching the bar in the correct rack position each time.
** We have the same landing goals for the Power Jerks. Just because it’s high rep doesn’t mean we can fudge the landings. Quite the opposite. You’ll have 30 opportunities to drill in correct movement patterns and make good habits … or poor ones.. your choice. Make them awesome!
All the trainers did a major deep clean on every inch of the gym. Every nook and cranny is sparkling and smells great! Except the cubbies :O Olympic lifting shoes can be stored in the cubbies forever but sneakers need to taken home daily.. (With the exception of chucks for lifting). They smell bad and we don’t have the space to store everyone’s kicks.
So, take your sneakers home and check the lost and found if you haven’t already. There’s some nice stuff in there including two umbrellas, wrist wraps and some clothes. If they aren’t picked up by the last class, they’ll be donated.
We also suggest getting a shoe bag for your OLY shoes so they don’t get bashed up since they share the cubbies with other shoes. Then you could store your wraps & jump rope in there as well.
Either way, please be considerate of other peoples shoes when putting yours in the cubbies. And as always, the neater, the better!
Event Announcement (From Brooke & EJ)
Come eat some meat!
Join fellow CFMers at Dinosaur BBQ in Harlem!
August 26th 3 p.m. – 5 p.m.
– Cost of meal will be less than $30 for 3 types of meats and 3 different sides (family style), alcohol will be ala carte.
– Please RSVP by August 22 to Brooke at [email protected]
– (Significant others and guests are welcome)
Lots of people want to ride with you in the limo, but what you want is someone who will take the bus with you when the limo breaks down.