YOUR WEEKLY PREVIEW
Important! HOT new schedule starts this week. The big change is this is no 7am class, but there is Open Gym from 7-9 Monday-Friday.
ALSO we are adding a class time Monday/Wednesday/Friday at 9am. Let’s get the mid morning classes pumping! Tell your friends, please!
Extra Performance is BACK on sugar use the open gym time and hit it hard.
Don’t sleep on this week. This is our HERO wod week, and we are gonna do the Lumberjack 20. It’s a great long workout with a lot of running and lifting. Great for everyone.
Don’t forget to check out the Monthly event board, Super fun stuff coming. 80s day? Handstand Workshops? You bet.
Classic one this week, the russian kettlebell challenge. Goal is +100 reps.
5:00 mins max Kettlebell Snatches @ 1.5 pood for guys 1 pood for girls. If you don’t know how much a pood is you need to ask me and also use more kettlebells
Couple of rules:
-Kettlebell must move in one uninterrupted move from waist to overhead
-Can switch hands as desired, doesn’t have to be even
-Chalk is ok, No gloves, belts, wrist wraps or other supportive equipment
-Bare feet is bonus points from Joe
Back Squats Wallballs, toes to bar, DB Snatches
Hang Power clean and push jerk for strength, and clean and running metcon
Intervals with Double unders, front squats, and box jumps
Rowing, Farmers Carries