Mom carries a heavy load

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This is what you call Mom’s Weighted Pullup

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.

REGISTER

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 warm up 
Group warm up
Skill 

Muscle up transitions

With band
On p bars or
From knees.

50 heavy Russians
Wod 
Deadlifts
10-8-5-3-1  by feel.  Flat back.
Rest in between each set
Rest
Then
2 rounds for time 
10 kb clean and jerk 1.5/1
10 steps lunges. (With kb)

10 burpees.

Rest
2 rounds for time 
10 burpees
10 steps lunges (with kb)
10 kb clean and jerk.

 
Mad mobi 
Press ups
Pigeon
Keg stretch
Shoulder bully

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