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Monday 6/13/16

Movement is a great equalizer. Race, religion, politics, gender, none of it matters in our movement practice. Coming to the gym is our chance to improve our mental and physical game as a community free of judgement. Take a minute to appreciate the energy and support that flows through these doors. 

Many thanks to everyone that came out to the park on Saturday for a very hot and grueling workout! 

Bring a Friend-Saturday is Bring a Friend Day at 9:30 am. Please RSVP to with who you are bringing. You need not bring a friend to take class. As always, the more the merrier. Please sign up as usual. 

Read-The Greek Hero at the GymThis essay is adapted from Mr. Daniel Kunitz’s new book, “Lift: Fitness Culture, From Naked Greeks and Acrobats to Jazzercise and Ninja Warriors,” published next month by Harper Wave

Because they were training for war, athletic feats and the tasks of life, they needed to be strong and quick, to have endurance and accuracy of movement. They knew that these qualities didn’t come about piece by piece but required whole-body, core-to-extremity movements.

Most of all, however, the Greeks valued strain. Ours is a culture with deep ambivalence about effort. In the West, we pay lip service to suffering—“no pain, no gain”—and extol the value of hard work. But at the same time, we reach for labor-saving technology, like exercise machines and pills that promise easy transformations. We pop painkillers by the handful, preferring analgesia to recovery. We endure surgery rather than modify our eating habits to lose weight. We work very hard, in short, to avoid effort.

Speed Ladder
Hip Mobility Series

Power Clean Progression
L3/4 – Barbell
L0-2 – PVC

“Patient Zero”

Levels 3/4
E2MOM 12 Minutes
4 Clean Pulls*
4 Hang Power Cleans
4 Front Squats
4 Burpee Pull-ups

L4 – 135/95, C2B Pull-ups
L3 – 115/75, kipping or jumping pull-ups

*NOT a high pull, no elbow bend, just shrug and extend up on the toes

Note how close the bar stay to the body. Shoulders stay over the bar, don’t lean back and the bar swing away from you. 

Level 2
E2MOM 12 Minutes
Double Kettlebell Complex
5 Swings
5 Cleans
5 Squats
5 Burpees

Levels 0/1
12 Minutes AMRAP
Single Kettlebell Complex
5 Swings R side
5 Cleans R side
5 Squats R side
5 Burpees
Repeat on L side

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