October 17, 2012

AFAP Intervals

How is your flexibility? Are you doing all the mobility on the board after each workout? I coach  and I attend classes and have seen many of you not be able to perform proper technique in all your movements because your mobility and flexibility limit you. This is why we created


(and yes you should hear the Duran Duran song in your head when you say this)

Spend an hour with Coach Stacey on Sunday mornings at 9am and work on this area of fitness that people like to forget about. It is a great recovery class as well as giving you the ability to lengthen your muscles and strengthen for proper movement.

Gold Unlimited Clients: Included

Drop-In: $12

Monthly: $45



dynamic movement prep

6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)


30 strict toe 2 bar.

4 rounds for splits
Rest as needed between
Row 250
15 thrusters

Mad mobi
Hamstring up n over
Standing quad
Press ups

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