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Skills Classes and Open Gym

Erin getting weight overhead! Photo: Oscar Bravo

Hey Team!

With more of you enjoying our Tuesday - Thursday Skills classes, we've decided to move to a one hour fully dedicated session for those workouts. Every Tuesday from 630-730pm there will be a dedicated weightlifting skills training class and on Thursdays at the same time there will be a gymnastics skills training class. These classes are open to anyone with a recurring membership or punchcard and will help you move forwards with your skills in those areas.

The 930-1030am slot on Tues Thurs will remain as a skills / comp / open gym time so is not a designated class but there will be a coach on hand to help out with whatever you are working on!

To provide some Open Gym options for those of you looking for more training volume or extra conditioning or skills, we've created a 90 minute session from 730-9pm on Tuesdays and Thursdays. This is a longer block of training that will allow for a full warm up and more than enough time to get in your training for the evening. There will be a coach or weight room supervisor on hand for this time also.

These changes should help to provide even more training options for you to come in and get your workouts in. I hope you all enjoy the format as we all pursue higher levels of skill and fitness!





5/side cossack squats

5/side thoracic thread the needle

30 sec kneeling quad stretch

30 sec per side knee to pillar


Continuing with our back squat strength building, this week we are taking on a classic 5 x 5 set and rep format. The percent isn't super high, but the idea is to get good volume at reasonably heavy weights. If you haven't back squatted in a while, go as light as you need to in order to groove the technique!

5 x 5 E2M @ 70%

WOD: Mixed Bag

This one is a blend of a bunch of different skills! You've got a gymnastics bookend with the hspu and ttb, then a unique combo of power snatch and some pretty terrible front rack lunges. Pro tip: try crossing your arms for the lunges instead of holding in true front rack position... this should help you get a bit of rest for your grip (for the snatches and ttb!).

For time:

25 Handstand Push-ups

-- then --

4 rounds of: 12 Power Snatches, 75/55 lbs 16 Barbell Front Rack Reverse Lunges, 75/55 lbs

-- then --

25 Toes-to-bars

FG3: scaled rom hspu

FG2: 8 wall walks or 1:30 accumulated hs hold, bar weight 35-45/55-65, hanging knee raise

FG1: Scale as needed

CP1: strict hspu, bar weight 95/65, 40 ttb

CP2: 25 strict hspu + 25 kip hspu, 115/75, 50 ttb


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