Thursday, July 2, 2015

Hello All!!

Thanks for a great, great night out on Tuesday at Charlotte's House. Thank you again for hosting everyone. Hope you all had a wonderful Canada Day and ready to get back in the gym to start up on the gym. Here is some information in regards to the running clinic this summer. Please get registered as soon as possible. As well we are going to have some updates tomorrow about our new and improved summer schedule. 

Learn To Run 5K Clinic (13 Jul – 21 Aug)

Free clinic for all CF782 members, but advance registration is required.  Details at CFLTR.callard.ca, or ask Allan Callard.

Charlottetown Running Room Discounts 13 Jul & 15 Jul

Two great opportunities for discounts at the Running Room - full details at CFLTR.callard.ca.

  • Mon 13 Jul, 6:30-8:30pm, exclusively for CF782 members, 25% off all regularly priced merchandise (10% for electronics) - no coupon required.
  • Wed 15 Jul, 6pm, register (free) whole family online now (RunningRoom.com) for 20-minute challenge.  Get free caps, plus 20% discount coupons.

Allan Callard can answer questions about these benefits for CF782 members.

Strength

Front Squats x 2reps x 5sets 

Keep the weight heavy(ish) on these five sets as you build up to a heavy set of 2 reps. 

Conditioning

  • 20 Situps
  • 5 Squat Cleans (185/125lbs) (135/95lbs) (95/65lbs)
  • 20 Situps
  • 4 Squat Cleans
  • 20 Situps
  • 3 Squat Cleans
  • 20 Situps
  • 2 Squat Cleans
  • 20 Situps
  • 1 Squat Clean

Cashout 

Accumulate 2 minutes in a LSit or Knee Tuck Hold. 

This workout is designed to test your clean efficiency under duress. Keep your pace steady as you start this workout and move efficiently through the situps. For the cashout you want to accumulate 2 minutes in a L sit or Knee Tuck Hold after your core has taken a beating from the workout. This will be something different compared to when we do them at the start of the workout when you are fresh so work with a partner as necessary on this one. 

- Team 782