Monday 01July13
First: The new website is a work in progress. Over the course of the next few weeks there will be a lot of changes, new pictures, links, educational pieces, etc… There may also be times when the website is down for construction. We apologize in advance.
Second: Holiday Hours
Thursday: 9am Class
Friday: 9am Class, Open Gym 10-Noon
Saturday: 9am Mobility, 930am Class
The first part of this week will be a short “Deload”/Recovery/Transitional time for those who either competed this weekend and/or those who have been busting their tails the last few months and want an “active break” instead of staying away from the gym. I will have two options for workouts. Do not be too tough to take advantage of the short deload in order to prepare for the next phase of training.
Option A: If you Competed at 717 or have been killing the last few months and want some active recovery time…
15-20 minutes of Mobility/Rolling Out
20-40 minutes of Z1 (easy pace) Run, Row, AD
10-30 minutes of Skill Work (LOW INTENSITY)
Option B: Everyone Else
A. Warm Up
B. 4 Rounds:
10 UB Clean and Jerks (135/95)
15 Burpee (NO PUSH UP) Box Jumps (24/20)
20 KB Swings (28/20)
Run 200m
Rest 4 Mins/Rest 2 Mins (Performance/Fitness)