Thursday September 13, 2018

Thursday September 13, 2018

Events & Announcements

Sept 15 – Flex On the Beach – Gym Closed. Come cheer on your teammates and enjoy some fun in the sun.
Sept 18 – Morning Classes Only.
Sept 19 – Yom Kippur. Gym Closed

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk.
Lets surpass the amount we raised last year –https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up
On a 10 Min Clock
7 Cal Bike
7 Up Downs
7 Ring Rows
7 Broad Jumps
1 Wall Walk

Skills & Drills
Sandbag Hold
Focus: Lapping

Movement Prep
3 Sandbag Deadlifts
2 Lap and Stands

Gymnastic Goat

Choose a movement that you would like to improve upon
-Push Up
-Handstand Push Up
-Pull Up
-Muscle Up
-Dip

Then: 12 minutes to practice proficient movement mechanics in preparation for WOD

Training
EMOM 21
Min 1: 2-8 Reps of Gymnastics GOAT
Min 2: 15/12 Cal Bike
Min 3: 50s Sandbag Hold (150/100)