Running and Rowing in the Fall: Meet Wylie! There will be no Running with Wylie today, but stay tuned next Wednesday! WORKOUT OF THE DAY: MOVEMENT PREP: Mash triceps 2 minutes, Wall quad/spiderman 1 min/side, banded lat stretch 1 min/side, banded pec stretch 1 min/side 30ft spiderman + oh reach, 30ft inchworm, 30ft over/under the fence, […]
TOMORROW ALL CLASSES ARE CANCELLED FOR THE RITTENHOUSE RUN! I’m giving you all a little preview of what the workout will be so you can snag all the last-minute team-members you can. Sign up here for the run OR the run + brunch! Don’t be scurred! Don your ugly sweater and come join us for a […]
Below, Mayva in the foreground at the top of a kipping handstand push-up. Did you know that Mayva just had her FIRST child, Annabel, only 9 months ago and SINCE that time she got her first handstand push-up and a whole host of other benchmark abilities? Also, check out Stormy looking like an acrobat in […]
HYBRID OLY, with Jim, 530-730pm. ADVANCED OLY, with Jim, 9-11am and 730-930pm. CROGA with Tim, 6pm. INTRO to OLY, with Erin, 7-9am, with Jim 1130-1pm. Should you consume caffeine before a workout? How does coffee affect insulin levels? – read: affect your WAISTLINE. Wanna learn to cook things that actually taste good and are good […]
HYBRID – 7-9am with Erin, 330-530pm with Jim. ADVANCED OLYMPIC LIFTING: 530-730pm with Jim. A Case Study in Fun. – “IF YOU AREN’T HAVING FUN, YOU’RE DOING IT WRONG!” (Thank you, Angie!) THE MUSCLE-UP and a BENCHMARK will be featured every Friday for 8 weeks! SELF MYOFASCIAL RELEASE: 5 minutes as needed. DYNAMIC WARM-UP / MOTOR […]
SPECIALTY CLASSES: none. ELEMENTS: none. THE OPEN: NONE. But practice your muscle-ups! Do you wanna be part of a flag football team this Spring? Very casually? :) Check out the thread for this on our Facebook Page! Best BBQ Crockpot Chicken – because warm weather means BBQ – no matter what time of the year […]
Please make sure you are signed up for Intro to Oly if you are coming tomorrow – there is a cap of 8 people on the class! And if you signed up – be sure to come or else you’re holding a spot someone else might want! GYMNASTINESS returns at 9am tomorrow! -Mobility: band overhead […]
POWER: Overhead Medball Throws, 6 x 2 STRENGTH: Press, up to a peak set of 1. METCON: “Nate Jr.” AMRAP in 12 minutes of: 2 Muscle-ups 4 HSPU 8 KB Swings (70/55) If no muscle-ups then 4 kipping pullups.