Announcements
Our next Family and Friends day for all classes and locations is February 17th. Follow this link to RSVP yourself and your friend! If you have any questions, please email us at [email protected]
Do you need to work on those double-unders? Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!
Date: Sunday, February 16
Time: 9:30am – 11:30am
Click HERE to Register
Fitness – Performance
A. EMOM – 15 Mins
1st Min – 6 – 8 x Bar Taps
2nd Min – 10 x Pistols or Scaled Pistols
3rd Min – Max distant HS Walk or 20M Bear Crawl
B. 4 Sets
500M Row
2 Min Rest
Sport
A. 3 Sets
500M Row
2 Min Rest
Rest 5 Mins after the final set…
B. 3K Row (Hard Effort)
-Post results under comments
Air dyne 45 minutes
Strength machines…
Mobility
CFP STRENGTH:
Snatch: 65(3)-75(3)-85(3)-95(3)-105(3)-115(3)-125(1)-135(1)-140(1)-145(1)-150(F)
Clean and Jerk: 125-135-145-155-165-175-200(F)
Great workout. The pistols left my left knee a little sore. The bar taps were good and I enjoyed trying, and occasionally succeeding, with the HS walks. My shoulder is a little sore, but not bad. The 4 x 500m rows wore me out.
Performance
A. Completed. Got some good coaching on the bar taps, I think I’ve improved on the pistols. Can consistently get into a wall handstand now but trying to pick up an arm not so much yet…work in progress.
B. 1:51, 1:51, 1:54, 1:53. Actually pretty happy with the consistency on this one, the limiting factor is more endurance now.
FIT was ridiculously awesome!!!!!!! Looking to get a really good sweat going, come to a FIT Class!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!