Tuesday, January 8 2019



Schedule Update
Saturday, Jan 12 -
No 10am Class! Gymnastics Clinic!

Skill Practice
Every 2 minutes, for 12 minutes (2 sets of each):

1) 2-5 Muscle-Ups with a Pause at Receiving and Pause at Full Extension
OR 3-4 Low Ring Muscle Up Transitions + Dip Catch & Extension
OR 6-8 Dumbbell Rows per arm @ 2111

2) Handstand Walk - 1 minute of practice or up to 100'

3) 30-60 second L-Sit or L-Sit Progression (accumulated)

"Pattty Waggon"
3 Rounds for Time
30/20 Calorie Row
15 Chest to Bar Pull-Ups
10 Strict Handstand Push-Ups

Coaches Note: We have a few great strength builders we are using for modifying the stations in the skill practice portion. For all of the movements the "skill movements" (including olympic lifting) there are so many variations and appropriate levels that we use as modifications. No matter what your current "level" is, there's an appropriate one for you that you will get stroner from doing!
So if you're looking at today and not sure you can do it, I promise you, you can! Show up, you'll leave feeling accomplished and more confident.

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!


Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.


Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!


Rachel Binette