TUESDAY 180814



Bike 2 minutes

Crossover Symmetry

10 Hollow Rocks


3 Rounds not for time at each station:

10 GHD Situps or 15 AbMat Situps

5 Burpee Pull ups

100m meter jog

30 Sec Handstand hold

Review Skill work and get started.


Skill and Strength:

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups  OR   Supine Ring Rows 10-12 reps
Station 2 – 50-75 Foot Handstand Walk OR 60 sec Handstand hold
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

***This is not high intensity, SO practice quality movements.


Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
12 Strict Pull-Ups


Two rounds for time of:
20/15 Calories of Assault Bike
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes (adjust repetitions or distances accordingly)



Mash Calves and Achilles on roller

LAX to Plantar Fascia

Mash Lats on Roller



Starting THIS week we are adding TWO new class times for your convenience!
Thursday’s – 7:30am!  (open gym at 8:30am as usual)
Saturday’s – NEW schedule 7:30/8:30/9:30am classes only.  9:30 hour has childcare.  We are discontinuing open gym time (unless posted by a coach).
**The addition of the 7:30am is an effort to spread out class sizes on Saturday’s.  Our target number is not to exceed 24 in a class since we do partner workouts on Saturdays.  We may go to a class size cap on Saturday’s if needed.

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