House of the Sun! Mon, 10/10
Bring Your Family And Friends! Sat, 10/8
Bring Friends and Get a FREE T-Shirt!
Every Saturday at the box is FREE INTRO day! Guests are invited to come try a workout during both scheduled classes, 7:30 and 8:30 AM. The member who brings in the most number of guests will receive a free t-shirt!
Warm Up: 2 rounds:
200m run
30 mountain climbers
10 kick to handstand
Mobility:
5 minute squat test
WOD: Tabata These!
Double Unders
Toes Thru Rings
Weighted walking lunges
8x 20 sec of work followed by 10 seconds of rest in each of the three movements for a total of 12 minutes. Score is the lowest reps of each.
Pushing Adam Around! Fri, 10/7
Sometimes we just have too much fun! Scenes from Thursday’s prowler WOD in the park.
“Pushing Adam Around!”Outdoor Inversions.
So, missing your white rice? Read this!
Power Quarter Hour:
Bench press
Warm Up:
1000m row
Power snatch, snatch balance, snatch
Mobility/Skill:
Anterior hip stretches
L-sits
WOD: “Helton” 3 rounds for time:
800m run
30 DB squat cleans
30 burpees