Monday, July 1 2019

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Upcoming Events

Barbell Betties!
It’s back! Our SUMMER Betties session will be starting on July 15th! We will now be offering Barbell Betties and Barbell Betties Plus! Check out the links below for details!

BARBELL BETTIES

BARBELL BETTIES PLUS

Bar Muscle Ups and Handstand Walking Clinic with Coach Dan!
Are these two skills on your list of wants this year? Don’t miss this awesome clinic with Coach Dan Melzar!

REGISTER NOW

INDEPENDENCE DAY SCHEDULE
Wednesday, July 3rd - No 6pm or 7pm Classes
Thursday, July 4th - 8:30am and 9:30am Classes, Open Gym until 12pm with Coach Kris!


Build to a heavy 2 hang power snatch
10 minutes to build up to a heavy-ish load

WOD
"Old Glory"
3 Rounds for time:
30 GHD sit ups
15 Hang power snatch (115lbs/75lbs)

Coaches Note: Shorter, higher skill workout today. The loading on the hang power snatch is moderately light, relative and this is something we want to be able to hold onto for at least half the reps. Of note, this past month of June we focussed quite a lot on basic gymnastics skills, specifically the push up and pull up. We will still continue to refine these, but this month we will see more sessions with a focus that involves holding onto a bar/dumbbells/kettlebells for longer periods of time. This can be in the form of heavy bar complexes on our heavy days, or days like today with higher rep time with our hands on the bar. Let’s kick the month off right!!

Rachel Binette