HELLO ALL.. THE FACILITY WILL BE OPEN TOMORROW AND ALL CLASSES WILL BE
RUNNING INCLUDING THE TEEN CLASS.
PLEASE NOTE WE WILL BE
A 6:00PM WOD FOR WEDNESDAYS STARTING TOMORROW. WE WILL GIVE IT A
FEW MONTHS AND SEE HOW IT GOES.
IF MEMBERS COME FOR MOBILITY I WILL BE HAPPY TO PROGRAM A SESSION FOR YOU.
OPEN 6:00 AM CLASS
OPEN 9:00 AM CLASS
OPEN 4:00PM TEENS CLASS
OPEN 5:00PM WOD
NEW……OPEN 6:00PM WOD FOR WEDNESDAYS
PLEASE WEAR SNOW GEAR AND CARRY
YOUR SHOES … THANK YOU AND SEE YOU ALL TOMORROW
Warm up
- line drills
- 10 per side torso twists from kneeling
- 10 renegade rows without weights
- 10 banded pull aparts and shoulder warm up
OLY LIFTING
10m EMOM
1 Power Snatch or kettle bell swing
1 Snatch
2 O/H squats
MetCon
4 Rounds – 1m per station – Max Reps
Box Jumps
Slam Ball (40/30)
HSPU / Push Ups
STAY CONSISTENT WITH YOUR REPS . DO THE SAME OR MORE EACH ROUND
6 min sprint
1000 m row MEN 750 m row ladies
ME Burpees with time left over
WE ALL HAVE 6 MINUTES