The Hero Course

DSC_2882

THINGS TO KNOW

The Hero Course is designed to give us an opportunity to honor our military who have lost their lives defending our country. We kicked off on Memorial Day with “Murph.”  Regular Hero Course wods will take place each Sunday at 12pm beginning this Sunday through June 29th.

Saturday

9:30am – Open Gym with Coach Rafael

Sunday

12pm – The Hero Course Wod

6:00pm – ReFlex Yoga

SUMMER KIDS & TEENS CLASSES

Starting June 9th

Monday/Wednesday/Friday 

9:30am – Kids

10:30am – Teens

Monday – Thursday

4:30pm – Kids

Tuesday/Thursdays

5:30pm – Teens

Dynamic movements prep.

Group warm up

In 10 minutes

Strength
resting 2 min between sets is 10 minutes
3 deadlifts @ 70%
3 deadlifts @ 80%
2 deadlifts @ 90%
1 at Max and
1 at 2-5% above max.

Then.
for time

21-15-9
Kb swings 1.5/1
Pull ups
Box jumps 24/20

Mad mobility
Thoracic ext
Press ups
Pigeon
Lat stretch.
Group warm up

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.