Doing Work

GYMNASTICS

is taking a 2-week break!

New 8-week session will kick off

October 13

This specialty program is through our SOAR TRAINING program.

Gymnastics helps improve your strength through core work, body weight movements which in turn improve your barbell strength!

We offer several options for this program

1. Drop-in at $15 per class

2. Punch Card – purchase 10 sessions for $150

3. Unlimited Plan – have access to Gymnastics, Yoga and Endurance Classes for $100 per month.

 WE OFFER THE SAME PAYMENT OPTIONS FOR YOGA and ENDURANCE.

dynamic movement prep 
Group warm up 
 
Skill
Muscle up practice and variations
Wod 
Double ladder go until you can’t complete in the minute
1st minute 1 rep second minute 2 reps …  If you can’t complete one of the movements you can continue with the others
EMOM 
Odd minutes
Toe2bar
Even minutes
Snatch 115/75
Rest
5 minutes of fun
MaD Mobi 
Pigeon.
Lat stretch band
Press ups
Hamstring up n over

 

SuperStrong is here

THINGS TO KNOW

SUPERSTRONG

starts tonight!!!

6:30pm – 8:30pm

Don’t miss out!

GYMNASTICS

is taking a 2-week break!

New 8-week session will kick off

October 13

This specialty program is through our SOAR TRAINING program.

Gymnastics helps improve your strength through core work, body weight movements which in turn improve your barbell strength!

We offer several options for this program

1. Drop-in at $15 per class

2. Punch Card – purchase 10 sessions for $150

3. Unlimited Plan – have access to Gymnastics, Yoga and Endurance Classes for $100 per month.

WE OFFER THE SAME PAYMENT OPTIONS FOR YOGA and ENDURANCE.

Dynamic movement prep 
Group warm up 
50 n 50 Ghd
Squat program.
Next week we max!
Week 7.
3-3-3.  50-60%. Afap reps
3-3-3. 80-90%.
Last 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 
3 rounds for time of
21 Pull ups
21 Burpees to a plate
21 hang power clean 75/55
Mad mobi 
Knee on the wall
Press ups
Pigeon
Thoracic ext on the wall