Tuesday, January 31st 2017

Starting Tuesday, January 31st we will begin to offer two new mobility classes (Tuesday from 5:00 to 5:30 pm and 7:30 to 8:00 pm). Each class will be 30 minutes in length and designed to either prepare you for Tuesday's workout or teach you proper techniques that can be used improve your mobility.  The better your mobility the easier movements will be for you which will increase your potential for strength and endurance gains, while decreasing the risk of injuries and joint/muscle pain.  Please sign up on Mindbody if you plan to attend!

1. Strength

Front Squat 1x5 at 70% 1RM
Front Squat 1x5 at 80% 1RM
Front Squat 1xME at 90% 1RM

2. Gymnastic Conditioning/Skill

Every 3 mins for 9 mins do:
Max Effort Muscle-ups in :45


Every 1 min for 7 mins: 
6 Chest-to-bar Pull-ups

3. Conditioning

7 rounds for time of:
10 Snatches, 75/55 lbs
30 Double Unders
Rest 30 secs