Tuesday 160628

Charity

Workt Knee Sleeves – Bring some $$ if you are interested in purchasing any knee sleeves. Jason Garcia will be around to answer questions, let you try on and sell during ALL class times tomorrow TUESDAY!!

July 1st will be start of HERO MONTH!  If you remember, we did this last year and it was a big success.  We have had many people ask if we were planning on doing it again.  We are!!!!! Every WOD will be a HERO WOD. We will have a tracking board and everyone that does a MINIMUM of 18 HERO WOD’s will get a SUPER COOL PROVEN PRIZE at the end of the month!! More detail will be coming out soon!! The WOD’s have been safely programmed as to not us….it won’t be easy but it will be FUN!!!

Sunday Open Gym TIME CHANGE – For the remainder of the Summer months, Sunday’s open gym time will be changed to 9a to 10a on Sunday’s instead of 12-2. Come get your WOD in while it is cooler and have more time to enjoy your day!!! The time change will take place this upcoming Sunday, 7/3/16. 

Dynamic Warm-Up – Mobility
Prepare for..

A
Strength:
   
Back Squat  
1 x 6 @ 50%
1 x 6 @ 55%.
1 x 6 @ 60%
2 x 6 @ 65%

Then
Clean grip shrugs from power position
1×6@50%
1×6@55%
1×6@60%
2×6@65% 

B
WOD:
3 Rounds
5 Snatch @ 50% 1RM
400 m run
50 Double Unders
15  Burpees over the bar
Rest 1 Minute

*Scale weight of movement as needed for smooth mechanical progression in A and B. Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then see additional programming on white board.

Leave a Reply