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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

Barbells For Boobs

Barbells for Boobs

is coming soon!

For the last several years, we have teamed up with other Central Texas CrossFits including CrossFit Centex, so work together to raise money for this very worthy cause.

Barbells for Boobs money will go directly to our local community to help fight breast cancer.

Get REGISTERED

If you can’t make it, Bud, Alice and Nikki would love for you to donate to their page!

THINGS TO KNOW FOR THE WEEKEND

Saturday

Open Gym - 9:30am with Coach Matt

Sunday

ReFlex Yoga at 9:00am with Stretchy Stacey

Skillz & Sprintz at 12pm with Coach Rafael

Dynamic movement prep 
Group warm up. 
Skill
Hip snatch + hang snatch
2+2.  4 sets.  By feel

WOD
Clean ladder   135/95

First minute 1 clean
Second minute 2 cleans

Third minute.  3 cleans
Until you can’t complete reps in the minute or 20 minutes.
If you can’t complete in the minute perform 1 clean emom until the 20 minutes is up.

Mad mobi 
Hamstring up n over
Pigeon
Press ups
Thoracic extension