Weekly Preview

Update

  • This Week’s Mobility Project
    Hip external rotation
  • Athlete of the Month
    Stay tuned for our coach-voted athlete spotlight for July! It could be you ­čÖé
  • August On-ramp
    Starts Aug. 4 Tues/Thurs/Sat
  • Team WOD
     Monday, Aug. 3 en lieu regular classes.

July 20-26

This is our final weeks of the May, June, July cycle which means… Benchmark time!

Monday:┬á(Gymnastic), back squat testing, “Helen”

Tuesday:┬áMax power snatch, max dips/push ups, “Badger”

Wednesday: skill work, test 500m row, 3RFT metcon

BB Club: Squat snatch + snatch pull + back squats

Thursday: (power clean), max thruster, 4 rounds for time

Friday: Strict press test, HSPU test/work, ladder metcon

Saturday:┬á(snatch)┬áfront squat test, “Baseline” (double baseline”

Sunday:┬áBarbell Club – Snatch & Clean & Jerk +┬áOpen Gym 12:00-2:00pm

Open gym: come in to work on skills or make up a workout you missed. Let’s have some fun!

Plus…

Next On-Ramp

  • Now scheduling for our August┬áon-ramp, spread the word! Tues & Thurs 7-8pm

The Mobility Project

  • Our goal is to help you move better – safer, more efficiently and more effectively – both the gym and out in real life. With that in mind, we are undertaking a new initiative the takes warm-ups, movement preparation and post-workout pre-hab to the next level. Along with┬ádaily warm-ups and mobility drills along with some post-workout work and a weekly mobility/modality target area and progressive work.
    • “these exercises are designed to get the correct muscles and positions primed to produce efficient and safe movement patterns, take your time with them, discuss them with your coach and do them as high quality as possible to reap as much benefit as you can from these simple yet ever so effective movements” – Coach Matt.

Fun Features in WODIFY

  • Athlete Performance: Enter your results in ‘Athlete Performance’ and track your progress, percentages, etc.
  • Whiteboard: visit the ‘whiteboard’ to view scores of yourself and fellow members from current or previous days. A great way to see how others are doing and what comments they had.
  • Leader board: view ‘leader board’ for top PRs and scores for lifts, benchmark workouts, etc.

Enter you performance right at the kiosk, front desk, smart phone or when you get home. We’d love to see your progress and comments. Even better, we’d like to know your goals! Let your coach know next time you’re in or drop us an email.