Saturday 1/19/19

Saturday 1/19/19

Yoga, Tomorrow @ 11:30am: We’ll be doing a yoga flow followed by 20 minutes of core work.

Krav Maga Self Defense Workshop with Mario is on Saturday, Feb 9 @ 1-3pm.
Members: $25
Non-members: $40
Be sure to mark your calendars and invite some friends you want to throw around.

TRIIB heads up: In February, we’ll be transitioning from Mindbody to Triib. The gym will have a kiosk where you can check into class and buy merchandise. With Triib, you’ll be able to track your workouts on the website. And when you sign up for class beforehand, you can also see who’ll be there!

To get in shape for summer, start now! The Whole Life Challenge starts today! Health and fitness and well being is not just about your gym attendance. The WLC works aspects of mental well being as well as physical and nutritional well being. If you want to create better habits for yourself (and you’ve already given up on your New Years Resolutions), this could be the push you need. You can still sign up and be on our team! It’s easier to stick to better habits together! The Challenge starts today and runs through March 1st.

Warmup
0:00 – 8:00
Super Dynamic Warmup

WHOLE LIFE CHALLENGE
Assessment Workout
3x AFAP
400 yd Run
5 Push-ups
10 Alternating Lunges
15 Sit-ups
20 Air Squats

8:00 – 20:00
Instructor Mobility/Animal Flow

20:00 – 30:00
Workout movement prep

Conditioning
30:00 – 55:00

“Perjury Trap”

All Levels

25 Minutes AMRAP
In teams of two, with only one person working at a time:

100 Step-Ups
50 Toes to Bar
100 Single Arm Thrusters
50 Burpees
100 yd Farmer Carry

Step up box height:
Over 6′ = 24″
Over 5’7′ = 20″
Everyone else = 16″

L4 – 24/18
L3 – 20/14, knees to elbows ok
L2 – 16/12, knees to elbows/ball-up situps
L1 – no rx weight, any situp variation
L0 – per coach’s instruction

Non-members
Step-Ups
Ball Up Situps
Wall Balls
Squat Thrusts
Farmer Carry