Ch-Ch-Changes: Next Monday October 8, our new pm schedule goes into effect. The gym will be open at 5pm, but the new class times are at 530pm and 630pm.

Weightlifting 101/102: Lyndzey will be back coaching an olympic lifting workshop on Tuesdays running from Oct 16th – Nov 6th. We will have a 7pm class for more experienced lifters. Level 0/1 will have a 6pm class option. If you want to learn more about the explosive, technical lifts that compromise oly lifting – snatch and clean & jerk – this workshop will definitely give you more confidence under the bar. We’ll have more information on signups next week!

When Tech Attacks: Sometimes your body pays a price when you stare at your smartphone for half the day. Hopefully, you’re not struggling with any of these tech-y body aches, but if you are, we got the fix!

Digital Eye Strain: Tons of time spent staring at a screen can cause eye dryness, blurred vision, and headaches.
The Fix: Follow the 20-20-20 Rule. For every 20 minutes you look at a screen look up and at an object 20 feet in the distance for 20 seconds. Also, don’t forget to blink!

Text Neck: The average human head weighs 10 to 12 pounds so long periods staring down at your cellphone can lead to muscle pain, pinched nerves, and even a morphed neck.
The Fix: Hold your phone higher so you can look at it straight on.

Smartphone Thumb: Do you have inflammation, irritation, and/or pain in your thumb?
The Fix: take regular breaks from your phone and mix up the way you type, using different fingers.

Warmup
0:00 – 8:00
Super Dynamic Warmup

8:00 – 20:00
Instructor Mobility

20:00 – 30:00
Review/Practice skills for today’s conditioning.

Conditioning
30:00 – 60:00

“Restorative Justice”

Levels 2-4

10 Rounds AFAP
5 Chin-ups
10 Toes to Bar
15 Ball Slams
25 Double Unders

L2/3 – knees to elbows, sub 10 DUs ONLY IF YOU CAN’T STRING THEM TOGETHER, or 75 single unders

Levels 0/1

25 Minutes AMRAP
60 Seconds Jump Rope
15 Ball Slams
15 Hanging Knee Tucks
10 Double Kettlebell Bent over Rows
Rest 60 Seconds