TBT Mud Fun

2010 12pm Class getting a little “muddy”

THINGS TO KNOW FOR THIS WEEKEND

Saturday

9:30am – Open Gym  with Coach Matt

Sunday

9:00am – ReFlex Yoga (open to anyone. Unlimited Membership is FREE all others, get your stretchies on for $12 drop in)

TIME CHANGE

12:00pm – Skillz & Sprintz with Coach Rafael

Dynamic movement prep

Group warm up 
30 strict hanging knee raises
Skill

Practice handstand walks with spotter
Oh squats 
2-2-2-2.    2 second pause at the bottom
Wod 
21-15-9

Oh squats 115/75

Toe 2 bar
Rest
1 minute max effort airdyne
Mad mobi
Keg stretch
Knee in the wall
Press ups
Lat stretch band

 

Wallball day

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 movement prep

 Group warm up 
 Skill
Jerk dip + split jerk
2+2. 5 rounds
Wod 

10 rounds.   Rest 1 min between rounds
10 wall ball 20/14

10 hand release push ups.
Mad mobi 
Roll quads with bb

Corner/doorway stretch

Press ups
Pigeon