Thursday, December 27, 2018 - Train8nine
(305) 912-3963

Thursday, December 27, 2018

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To our very dear 8N members,

We didn’t want this year to come to a close without taking a moment to thank each and everyone one of you for being a part of our community. We know you have options and we genuinely appreciate you making 8N your fitness home. We realize that you have entrusted us with your physical and sometimes emotional well-being, and therefore make it our top priority to ensure 8N is a place in which you can disconnect from daily stressors and hopefully bond with like-minded people.

As a THANK YOU, and as we commence a new year with new community and personal goals, we assure you that we will continue to make your home a safe, clean, and vibrant facility.  We are committed to providing you with effective and intelligent programming, as well as hosting events and socials to deepen your knowledge and build meaningful relationships. Most of all, and at the base of all our intentions, we want to make sure that walking through those double-doors is one of the best parts of your day!

If you have any questions, suggestions, ideas, comments, complaints (or compliments) regarding your personal experience at 8N, I highly encourage you to contact me.  Text is preferred, but feel free to leave a voice message and I will get back to you ASAP – 305-928-9232

Sincerely,

Mike


A member of our community Jourgan of Zoom Fitness had a stroke on Christmas Eve.  He is stable, but still has a long road to recovery.  Without insurance he will need as much financial assistance of possible.  Please find it in your heart to donate what you can.  Thank you!

https://www.gofundme.com/bring-jourgan-back-to-thr-gym


Holiday Hours

New Years Eve: Open Gym 9:30 am to 11:00 am
New Years Day: Closed


Lift 8N

6 x 3 @ 75% Paused Front Squat
*1-one thousand second pause at the bottom of each squat

Metcon Prep

3 rounds of

5 Muscle Snatch (light weight)
20 Doubles

Metcon

”Open WOD 14.1”
In 10 minutes perform as many reps as possible of
30 Double Unders
15 Power Snatch 75 / 55

Elite: 75 / 55 – perform 16.3, see below
Rx: 75 / 55
Scaled: Singles – 45 / 35

*beginners: singles – kbs 35 / 20

 

Elite: rest 6 minutes then perform
”Open WOD 16.3”
In 7 minutes perform as many reps as possible of
3 Bar Muscle-ups
10 Power Snatch 75 / 55

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