• Gym cleaning and projects today...call Paul if you are interested in helping.
• Congratulations to our new members who have just completed the On Ramp program!  Becky, Cori, Paula, Mike, Jenny, Marcia, Troy and Nicole.  What a great group to work with...looking forward to having you at the regular group sessions!
• Book Club / Movie Night:  No book suggestions...so we will take another week off.  Next week (April 7) we will discuss Super Size Me and Fat Head, so be sure to get online and watch them both.  Get online with Hulu and watch the movies Super Size Me and Fat Head.
• Trainers' meeting:  Saturday at 7:30am.  Clean review and instruction.

• 6am
• 9am 
  

Today's focus:

• Metabolic conditioning
  
  • Phosphagen
  • Glycolytic
    
• Mode
  
  • Weightlifting

Warm-up:

• On your own
  

• Press (Starting Strength warm-ups and work sets)
  
• Before each warm-up, complete one rope ascent.
• After each warm-up complete 50 DU's
• Work sets...no rope climb, no DU's!