January 2020

Glycolytic WOD Review then warm up all together: 60-sec row, 10 leg swings, 20 sec Spiderman and pigeon, 10 BB str. leg reads, 5 deads, 5 power cleans, 5 front squats, 5 squat cleans, 20 jump rope SOD EMOM x 10 min Odd min: Accumulate 20-sec chin over bar hold (Mod: reduce time/use bands) Even […]

Gymnastics Focus (Full Regular schedule) WOD Review then warm up all together: 2x: 1 Indoor loop, 5 step to Spiderman, 3 Cobra to down dog, 5 DB deads/arm, 5 hanging shrugs, 10-20 sec standing skin the cat str SOD 3,3,2,2,1,1 Jerks (from the rack) AND 3-5 x 3-4 Hips to swing drill OR Hips to

Metabolic Conditioning (9 am AND 12pm classes only today) WOD CFIS & B&S Fitness Community Workout Warm-up: 180m jog, 5 step to Spiderman str/leg, pigeon str, 3 push-up to down dog, 10 air squats, 3 lunges/leg, 3 set-ups/leg Partner Workout: With a 30 min rolling clock: WOD 1 From 0-12 min, complete up to 150