21 January 2016

INCLEMENT WEATHER POLICY: 

In light of the impending storm headed our way I wanted to remind everyone of our inclement weather policy.  We will always follow the Office of Personnel Management (OPM) closure/delay schedule.  To check the status of OPM please go to www.opm.gov.  In the event the Government is closed for the day, all classes will be cancelled.  If the Government is operating on a 2-hour delay or any form of delay then all of our morning classes will be cancelled and we will make a decision on the status of evening classes based on road conditions.  Please be sure to check the status of OPM prior to coming to the gym whenever we have inclement as well as check our website for any status updates as the weather can of course change for the worse or better.  While we hope to not cancel classes, this policy is in place to ensure the safety of our coaches and members whenever road conditions are questionable.  Finally, since the storm is set to hit over the weekend when the Government is typically closed, please be sure to check the website on the status of classes for the weekend.

 

NEXT PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE: 

Our next 8-week Performance, Nutrition, and Lifestyle Challenge is set to kick off on 1 February 2016. We will host an information session on Thursday, 21 January at 7:00 p.m. for anyone interested in participating. For more information and to register for the challenge follow the link PNL CHALLENGE.

 

 

STRENGTH:

E2MOTM:  3 Clean and Jerks

 

WOD:

4 RFT:

50 DUs

25 KB Swings (53/35)

20 Box Step Ups (20″) (A: 45/25; Rx: 35/20; S: 25/15)

15 Calories on Assault Bike (S: Rower)

 

CORE:

100 Plank Jacks

 

 

NEXT “BUMP BE GONE” LADIES PERFORMANCE BOOTCAMP: 

We are excited to announce that we will be kicking off our next cycle of our “Bump Be Gone” Ladies Performance Bootcamp just after the New Year.  The 6-week bootcamp will run from 25 January 2016 through 4 March 2016.  We will offer both a morning camp (Monday, Wednesday and Fridays at 10:30 a.m.) and an Evening Camp on Monday and Wednesday at 7:30 p.m. and Friday at 6:30 p.m.  To get more information or to register please follow our Bump Be Gone Boot Camp Link. Sign up today and  use promo code BUMP2016 to receive $25.00 off our New Year Boot Camp. 

MID  ATLANTIC  ERG  SPRINTS   2016

Looking for an event to test your ERG ( Rowing Skills ) ? Why not consider getting your friends together for the MID ATLANTIC ERG SPRINTS     http://ergsprints.com/schedule/

We have a couple of members  Adam and James who are looking to get a team together.  Contact Coach TAT at  bikermike1971@mac.com  if you might be interested in joining their team or forming a team of your own.