Monday, April 18, 2016

Couple of Announcements 

9 AM Class – Starting this week there will be no 9 AM class on Tuesdays and Fridays. We need the attendance to be higher in order to keep this class on our schedule.

ROMWOD – Don’t miss out on this great opportunity to stretch and mobilize. ROMWOD is an online program that features daily videos, which deliver athlete specific yoga and breathing routines to optimize your range of motion, increase athletic performance, and promote recovery. It will take place after the Beginner Barbell class with Coach Tim. We ask that everyone please bring your own yoga mat and foam blocks.

Zero Dark Thirty Shirts – Don’t forget to order your shirt for this great event! The link to order the shirt is under the Event tab. Even if you’re not taking part in the event you can still order a shirt and all proceeds will go to the Veterans Council of Indian River County.


Warm Up: 600 m Run

then 2 rounds

  • :30 Samson Stretch (each leg)
  • 10 Scorpions
  • 10 Banded Good Mornings
  • 10 Light Goblet Squats

Strength/Skill:

Every 2 Min for 10 min – Work Up to a 10 rep MAX Back Squat

then

EMOM for 5 min – 5 OVH Squats @ medium weight

WOD: 5 RFT

15 Box Jumps 24/20

10 C2B

5 HSPU