Thursday Endurance Session for CrossFit

Warm Up
Running Technique

Jog 400 Meters
Rest 2 Minutes
Run 1.5 Miles/1 Mile
Rest 3 Minutes
Run 1 Mile/800 Meters
Rest 3 Minutes
Run 1.5 Miles/1 Mile

5 Minute Cool Down
*A rower Option will be available

THE BADASS CLASS

*Last week’s class was a great start for the 646 Badasses and we intend to continue it!  As we progress with some of the new movements, this classes pace will pick up.  See you all in class for the Gymnastiness that is the Badass class this week!!!!!
Gymnasty SESSION
Warm Up
Foam Roll General (class should start this before every session on their own)
Joint circles / Forearm stretch / lax ball on pecs/traps/ Neck

Specific Warm Up
Hang from Pull Up Bar, Thigh Taps, Monkey Bar, Handstand hold

Skill Work:Toes to Bar, Kipping Pull Ups, Butterfly Pull Ups, Muscle Ups

7 Rounds for time:
1 Bar Muscle Up
2 Chest to Bar pull ups
3 Pull Ups
4 Toe to Bar
1 Minute Rest

During the class, accumulate 100 yards of Yoke carries at 10kg heavier than last week
*We will be creating a scaled workout that will be appropriate for you during the Skill Time!

UPCOMING EVENTS AND SCHEDULE:

November

• Wednesday the 2nd is the Day of the Dead! It is also Matt’s 33 Birthday. There might be some yearly manmakers in order! 😉
• Tuesday the 8th Be sure to vote if you have not done so already.
• Wednesday the 23rd OPEN (REGULAR CLASSES)
• Thursday the 24th Thanksgiving CLOSED (ALL CLASSES CANCELLED)
• Friday the 25th OPEN (CLASSES @ 5:30am, 6:30am, 9am, 12pm) (CANCELLED CLASSES: 4:30pm, 5:30pm CrossFit and 6:30pm Weightlifting and Gymnastics Class)
• Regular Classes Saturday the 26th