Q&A with Mario is tonight @ 7:30pm. Be sure to head to the gym for a question and answer session with the one and only Mario C.! He’ll talk about his fitness philosophy and then open the floor for any questions you may have. Diet, nutrition, weight loss, weight gain, getting stronger, getting faster, touching your toes, whatever you want. You might not like the answer, but you will leave the q&a with a stronger understanding of how to reach those goals!

Krav Maga Workshops: Learn self defense and Krav Maga fundamentals while applying them to different circumstances and surroundings. A great workout is also included! No prior experience needed.
Participants should expect a great workout. If you’re new to Krav, you will be kicking and punching as well as doing some partner drills. Wear your normal gym clothes. Ladies, if you have long hair, you will probably want to pull it back.
You should expect to leave class feeling empowered and probably doing some things you’ve never tried before!
Register on Triib using the following links:
March 2nd, that’s this Saturday!
March 9th
March 16th
March 23rd
The cost is $35 for non-members. Members can get a $15 discount using the code MVMNT15. We want to see you there!

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

“Lingering Stench”

Levels 2-4

30 Minutes E6MOM (5 rounds)

5 Cleans (L3/4 increase weight each round)
10 Toes to Bar
15 Wall Balls
200 yd Run
Rest

L4 – M: 115/135/155/175/185 W: 65/85/105/115/125
L3 – M: 95/115/135/145/155 W: 65/75/85/95/105
L2 – 95/65

You have 6 minutes to complete each round; your goal should be to have 2 minutes rest between rounds. If you are getting caught by the clock, then do NOT increase the weight on the bar (probably you should take 10# off). Take your time to reset your back between reps on the Cleans. Try to make them look like athletic cleans, like you actually understand the movement. If you’re rushing to get through it you will look like a disaster. You make up your time on the other movements–aim for unbroken wall balls and sprint the run.

Level 0/1

200 yd Run
12 Alternating Kettlebell Dead Cleans
12 Hang Knee Tucks (pause at the top)
12 Wall Balls
Rest