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MONDAY 170605

Warm-up:

Individual….

Row 500m

Crossover Symmetry

15 Good Mornings

Group…

15 Dislocates

Bear Crawl Down

Crab Walk Back

Push Press Review

 

Strength and Skill:

Four sets of:

Push Press x 3-5 reps
Rest 60 seconds

Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2 sec descend
Rest 60 seconds

Take 15 minutes to complete.

 

Fitness:

For time:

Row 500 Meters
30 Dumbbell Thrusters
Row 500 Meters

 

Performance

For time:

10 Thrusters (115/80)
1 Ring Dip
9 Thrusters
2 Ring Dips
8 Thrusters
3 Ring Dips

1 Thruster
10 Ring Dips

Time cap of 15 minutes.

 

Mobility:

LAX to Glutes

Roll Posterior

Mash Triceps on racked barbell

 

Box Brief:

****Reminder this Saturday is the Meltdown competition! We will not hold classes on Saturday and will move the classes to Sunday at 11am and 12pm.

We will have a ton of vendors and FUN at the competition please feel free to come out and support and cheer for your fellow box mates and judges!

****Reminder this is kick off week for kids camps! We will start with gymnastics tomorrow with Alexa Davis and Aleta Davis at 9:30, then Tuesday with kids camp at 9:30 with Stacy Starr Lemons!

****Congratulations to our May Commitment Club Members! These folks attended 18 or more classes in one of the busiest month’s of the year!

Amanda Brons
Becca Lopez
Chrissy Williams
Eric Fleming
Erica Larsen White
Holly James Amburgey
Holly Elizabeth Hooks
Jeff Helms
John Dodd
Josh Angel
Kaelin Farrington Stevens
Katalina R de O
Kate Sweeney Sanders
Kyle Saunders
Meaghan MacMaster Kindregan
Mindy Staples Bassham
Patrick Kindregan
Peter Maher
Rachel Lewis
Scott Friedel
Stephen Hopkins
Steve Schott
Tanya Hart
Tassiana Lettieri
Tony Austreng
Wesley Champion

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