Tuesday 9/24/19

Tuesday 9/24/19

Next Wednesday (Oct 2nd), Fresh N Fit Cuisine will be handing out some samples of their awesome meals from 5-7pm. So come on by, get a workout in, and then grab a snack on the way out!

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Looks 👀 can be deceiving. A lot of people look like superheroes on social media or at the gym. But once they take off their “social media masks” you’ll find a lot of broken people. Sure that guy might be more jacked than Dwayne “the Rock” Johnson but has been overdosing on steroids to accomplish his physique and is silently wrecking his health. That girl who has that “perfect” body without an ounce of fat in sight, well little did you know she developed an eating disorder to get that lean. People online comment #goals when in reality she is now meeting with a therapist everyday just to get through her week. That guy who squats over 500lbs and goes #beastmode every time he is at the gym has to take hard core pain 💊 killers every night just to be able to get a few hours of sleep because he has struggles with chronic low back pain. That girl who is crushing ultra marathons like they’re 5Ks has been struggling with stress fractures since college. Her doctors recommend to stop running for good and the one thing that brought her the most joy now brings her the most pain. On social media you see: PRs, successes, people being bad a$$ , and all that Jazz. What you don’t see 👀 is the pain, problems, depression, and anxiety people are battling behind the scenes. Don’t break yourself for likes. Don’t break yourself for approval. Don’t break yourself for others. Don’t break yourself for attention. Don’t break yourself. You are worth so much more than likes, comments, or followers. Take time when you look at stuff on social media to see behind the curtain and realize its mostly just an illusion. Despite what most people think you CAN train to get better, stronger, faster WITHOUT destroying your health or mental health to get there. It is not easy to do but it IS possible! #fitness #fitfam #instafit #fit #fitspo #fitnessmotivation #gym #gymlife #exercise #workout #goals #strong #fast #strengthandconditioning #strengthtraining #workoutmotivation #quotes #quoteoftheday #getstarched #lifting #muscle

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0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 30:00

Gymnastic Skill Practice

30 sec Hip Flexor Stretch R/L
30 sec Front Scale R/L
3-5 Cartwheels R/L
30 sec Back Scale R/L
3-5 Cartwheels R/L


30:00 – 40:00
Movement specific warmups
Snatch progression
Coiled Wall Balls

40:00 – 60:00


Levels 3/4

20 minutes EMOM

Minute One: Coiled Wall Balls
Minute Two: Kettlebell Snatches (2 second pause at the top)
Minute Three: 200 yd Run
Minute Four: Rest

L4 – 24/18
L3 – 22/16

Levels 1/2

5x E4MOM

200 yd Run
15 Wall Balls
8/8 Kettlebell Snatches (2 second pause at the top)
Rest (should get at least 60 seconds)

L2 – 20/14, can try Coiled Wall Balls if you want
L1 – no rx weight