Fundamentals – We are meeting @ 5am and 6pm today.  We will be going over the overhead press, push press and push jerk.

Signing in for classes – Please make sure you sign in to any and all classes you plan on attending.  The MindBody scheduler is easy to use and you can sign up in advance.  Please begin signing in to classes today.  if you have any questions or problems, email me or ask me at the gym.  Thanks.

Today’s LInks –

Saturday's outside WOD - Getting Ready
Saturday's outside WOD - Getting Ready
And they're off!
And they're off!
Airborne - by the way, phenomenal movie.
Airborne - by the way, phenomenal movie.
Claudia working hard on the swings
Claudia, Erin, Steve and Chris working hard on the swings
You have to pay before you play
You have to pay before you play

Schedule –

  • Foam Roll / Mobility Warm up
  • Power Clean – 5×5 – Warm up with 15+ reps of light weight.  Concentrate on jumping the weight up and not pulling with the arms.  If you feel comfortable with form, work @ 5 challenging sets of 5.
  • Tabata Mash up – 24 rounds of 20 seconds on / 10 seconds off.  We will rotate through the following exercises every round.  Your score is calculated by the total number of Squat Thrusts and Push ups completed.
    • Squat Thrusts
    • Push ups
    • Planks
  • Hip Extensions – 3 x 20