Thursday, 8/4/11

Olympic Lifting at the noon session will include the following: Snatch (Power) and the Front Squat.

GYMNASTICS at 730pm with Sammy tonight:

Skills: Kipping & handstand pushup kipping

Metcon: AMRAP 15min:

5 kipping pullups

5 kipping handstand pushups or headstand shoot-ups

15 air squats

This girl wants you to come to her birthday party on the 20th of August!

Find out more about Cassie’s Birthday here!

Advice from Everyday Paleo:Stay Positive. Eat Food. Keep it Simple.

Don’t forget – if you sign up before September 3, 2011 – the Balanced Bites Seminar is a lot less out of your pocket! Sign up now and take a flyer from the gym to hang up at work if you haven’t yet!  If you’re looking for a great way to get the Fall off to a good start, this is it!

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball to Upper Traps while Glute Bridging, 1 minute each side. PVC assisted Lax Ball to SCM, 1 minute each side.
MOBILITY: Band-Assisted Hand Behind the Back, 1 minute each side. Band Assisted Pec Stretch, 1 minute each side.
ACTIVATION: Wallball Chest Throws (to wall), 5 minutes of sets of 2 for MAX POWER.
STRENGTH: Weighted Push-up, up to a peak of 5.
METABOLIC CONDITIONING: 5 rounds for time of: Bear Crawl 120ft., Pinch Grip Farmer’s Walk Plates of your choice, 60ft.

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