Muscle Up Practice

IMG_5171Gymnastics Fun!

FRIDAY SCHEDULE CHANGES!

ONLY 1 CLASS AT THE CLINIC!

5:15am

6:30am

8:30am

9:30am

10:00am (at the clinic)

12pm

5:30pm

6:45pm

SATURDAY

9:30am – Open  Gym

NO COMPETITOR CLASS

SUNDAY

NO SKILLZ & SPRINTZ!!!

TUESDAY, January 28th

7:30pm – The 3 Key Principles to Fitness & Potluck

Coach BiggDave and Nikki will be leading this seminar. They will discuss the 3 Key Principles to Fitness and we suggest everyone bring a paleo dish to share.

RSVP

THURSDAY, January 30th

6:30PM Class at the Box is a

PUNK ROCK FAREWELL

Some of you already know that Coach Jon and his lovely wife Gemma, will be leaving us this week. They are headed home to Las Vegas where Coach Jon will be coaching for CrossFit Max Effort.

So, the last wod of the day, come dressed Punk Rock, get your wod on and head to Pluckers for some drinks and dinner afterwards.

dynamic movement prep

Group warm up

SKILL
Muscle up practice 7- 10 minutes

Mups
Transitions

Amrap in 15 minutes
5 C2b pull ups
10 Box jumps 24/20
15 Push press (75/55)

50 strict knee raises for quality

Mad mobi
Hamstring stretch
Lat stretch band
Calf stretch
Press ups.

 

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