Yoga Today!
Yoga is on for Sunday morning, so get up bright and early and get stretchy and strong with Ashley! Your body will thank you.
And for those of you who read this post EVERY night, here’s a little gift for you (plus a reason why you shouldn’t do too much shoulder work at Open Gym ;-))
MONDAY’S WORKOUT!
Thanksgiving Schedule
There will be NO coverage in the kids room for the 10 AM Class.
Here is the complete modified holiday schedule:
- WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
- THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
- FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
- SATURDAY: Regular schedule. Sitter coverage 9a per usual.
- SUNDAY: Regular Open Gym 9a-Noon
1 Front Squat with a 5 Second Pause + 2 Front Squats
x 6 Rounds
10 Barbell Lunges
10 Push Press
10 Toes to Bar
10 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 115/75
Coach’s Tip: A little work on the front squat today Be sure you stay in good positions; 5 seconds is a long pause. We prefer you go lighter and really work the technique than rushing through the reps. Combined with the Metcon, we’ve got something for everyone!
It’s all about the kip….
Thanksgiving Schedule!
There will be NO coverage in the kids room for the 10 AM Class.
Here is the complete modified holiday schedule:
- WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
- THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
- FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
- SATURDAY: Regular schedule. Sitter coverage 9a per usual.
- SUNDAY: Regular Open Gym 9a-Noon
10 Power Cleans
15 Burpee Box Jump
10 Rounds
Fitness: 95/65
Performance: 135/95
Open: 155/105
**You do a round your partner does a round
Coach’s Tip: We are putting a hard time 25 min. cap on this, so pick a weight and/or scale that will allow you to do a round in two minutes. This is a sprint/rest format, so get after it when you’re up!
Jon H. in his happy place….
Couch Stretch (30 seconds each leg)
Shoulder Distraction (30 seconds each arm)
Shoulder opener (on a box) (30 Seconds total)
2 Rounds
60 Wall Balls
50 Sit Ups
50 Cal Row
50 Sit Ups
60 Wall Balls
Fitness: 14/10
Performance:20/14
Open: 20/14 (Wall balls must be done in two sets of 30 and 50 sit ups should be subbed for 30 GHD sit ups)
Coach’s Tip: It’s been a long week already so we’re going to throw some solid mobility in to start class. The workout should be about 10-15 minutes. If you have not been training regularly with GHDs, do NOT do the GHD sit ups.
Awwwww….
