Sunday Classes this week

January 14, 2020



Hey all, 


With the upcoming gymnastics seminar this weekend taking up the gym on Saturday, we will be offering two classes on Sunday to make up for the missed classes.


We will run an 8:30 and 9:30am class on Sunday January 19th so you can get your weekend dose of fitness in.  For those of you who can only do Saturday, the 8am bootcamp will still be running!


Come join coach Cam on Sunday for some fun fitness, it will definitely be worth your while :)










WARM UP:  5 MIN of Cindy (5 pullups, 10 pushups, 15 air squats)


Short bench warm up into:


SKILL:  Bench Press (Tempo: 5 - 1 - x):


5 x 3 reps up to 3 rm E2M (compare to two weeks ago, aim to increase!) - SCORE 1




8 min cap for both, rest 8 min between

- add times for the wods together for SCORE 2


WOD 1: 21-15-9 of wallball and ctb pullups


FG2: regular pullups


FG1: scale wallball and jumping pullups


CP1: heavier wallball


CP2: heavy wallball, 9-6-3 bar MU (guys) 6-4-2 bar MU (girls).


WOD 2: 21-15-9 of hspu and ttb


FG2: scaled ROM hspu OR double reps pushups for guys, 21-15-9 pushups for girls


FG1: scaled pushups regular numbers, hanging knee raise


CP1: strict hspu, option of GHD

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