Sunday, September 6, 2015

runningIn light of the HERO WOD coming for Labor Day tomorrow, we will be changing things up today and doing a running workout designed to build endurance. Enjoy!

Run 800m x 2 (rest 2 minutes between sets, aim to make both runs same pace)
-Rest 5 Minutes-
Run 400m (As fast as possible)
-Rest 3 Minutes-
Run 200m x 4 (rest 45 seconds between sets, aim to make all runs same pace)
-Rest 3 Minutes-
Run 200m x 2 (As fast a possible, rest 1 minute between sets)

*Score = Total time to complete all runs, including rest*
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new 2NEW OLYMPIC LIFTING CLASS FORMAT!!

DO YOU WANT TO PR on your lifts?
DO YOU WANT to learn better technique in the Snatch, Clean & Jerk?
CONFUSED AND DON’T EVEN KNOW WHERE TO START?
OR, ARE YOU JUST LOOKING FOR THE RIGHT PROGRAM TO GET THE RESULTS YOU HAVE BEEN LOOKING FOR?

THEN THIS PROGRAM IS DESIGNED FOR YOU! OLYMPIC LIFTING CLASS IS DESIGNED TO HELP YOU LEARN HOW TO LIFT PROPERLY. WE WILL GO THROUGH THE PROPER PROGRESSIONS TO LEARN HOW TO PERFORM OLYMPIC LIFTS IN THE MOST EFFICIENT WAY POSSIBLE IN ORDER TO IMPROVE YOUR WOD TIMES AND INCREASE YOUR PR’S. WE WILL OFFER 2 DIFFERENT CLASSES TO CATER TO ALL FITNESS LEVELS.

WHAT YOU GET:
1) 1 DAY/WEEK SMALL GROUP PERSONAL TRAINING SESSION LIMITED TO 4 ATHLETES
2) A 4 PART PERSONAL TRAINING PROGRAM DESIGNED TO ELICIT YOUR OPTIMAL STRENGTH
3) THE KNOWLEDGE AND PROGRAM TO TEACH YOU TO GET THE MOST OUT OF EACH LIFT
4) ADVICE AND DIRECTION FOR CONTINUED GROWTH

PICK A DAY & TIME, GET AT LEAST 3 ATHLETES & SEE TAYLOR TO ADD YOUR SLOT! – SIGN UP IS AT THE FRONT DESK

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grip strengthNEW – FREE – Grip Strengthening Class – Ryan
STARTS – Wednesday – September 9th, 2015  8:30am-9:30am

Presented By: Ryan Christy FREE GRIP STRENGTHENING CLASS Do you want to increase your WOD performance? Perform MORE pull-ups? Increase your capacity for Olympic lifts? Perform like a NINJA WARRIOR?! NEW FREE CLASS –
All members welcome, limited to 10 participants
Mroz 30:25
Mark 28:03
Chandra 29:14
Brian 27:08
Pete 27:51
JLord 30:46
Belinda 29:16
Campbell 28:13
Brandon 30:15
RyanH 30:44

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