Do your MOBI!

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Do you sit at a desk all day long and then wonder why you can’t overhead squat?

This is a great mobility stretch that you can do throughout the day to help loosen up your thoracic (upper back) and help you go overhead in your squat, press, etc.

THINGS TO KNOW THIS WEEK

1 week until SuperStrong Starts

Get signed up! Space is limited in this class.

There will not be another SuperStrong class until the Spring.

Specialty Class Scheudule

Yoga

MWF – 9:30am

MW – 5:45pm

GYMNASTICS

MW – 4:45pm

T/Th – 6:30am

ENDURANCE

Wed – 4:30pm

OLYMPIC LIFTING

Monday/Wednesday

6:30pm

Tuesday/Thursday

10:30am

These classes can be added on to your regular CrossFit classes as a Drop-In ($15) or you can purchase a 10 pack punch card to use when you have the time.

If you haven’t tried these classes, you really should!

First Class is FREE!!!

Dynamic movement prep 
Group warm up 
Core work 
Weighted glute bridge 30 reps
Squat program. 
Week 6
3-3-3-3-3
85-85-85-90-90%

2nd week at this tempo

1 set to failure at tempo
72×1  failure should be between 5-7 reps if you get to 7 stop.
Increase weight/reps from last week
Wod 

200 meter run

15 box jumps 24/20
15 pull ups
3 rounds for time.
MAD MOBI
Roll calf on bb
Calf stretch
Thoracic ext on foam roller
Press ups

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