For men, L-pull-ups are required in order to take the advanced class… for EVERYONE a one-armed handstand is required. Come in today to get better tomorrow – and clear your schedule for the advanced class this Sunday at 12-2pm if you know you already pass all the requirements.
Looking to kick yourself into gear going into the Holiday Season? Why not challenge yourself with a little friendly competition? Sign up for Battle of the Bands the next time you’re in the gym! It’s not THIS Saturday… but the Saturday after that. Arrive at 8am, leave by noon!
If you haven’t seen it yet – this video created by Bill and Hayley of The Food Lover’s Primal Palate is of Fall Ball and their journey to Philly! If you haven’t “liked” their Facebook Page yet – definitely check them out!
An excellent post from Mark’s Daily Apple about SO MANY THINGS that are great to keep in mind when transitioning to Fall and trying to perform or feel your best.[youtube=http://www.youtube.com/watch?v=tID8fYR_W10]
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
POSTURE and STABILITY: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: Wrist Stretching and Forward Rolls to Skill work for One-armed Handstand.
SKILL WORK: Handstand Walking
METABOLIC CONDITIONING: For 10 minutes: 1 minute of Handstand Walking, 1 minute L-Pullups. Score is total number of L-Pullups.
If you cannot do L-Pullups, perform strict pull-ups (no chin-up/supinated/mixed grip allowed.)
GYMNASTICS at 730pm with Sammy:
Skill: Rope Climb + Kipping Handstand pushup
Metcon:7 rounds for time of:
7 Tripod Pike Up to Headstand
Cash-out: 1 legless rope climb (scale: 3 rope climbs)