OPEN GYM
Is there a skill you would like a little extra time to work on? Open Gym is a great opportunity to work with a coach on movements such as pull-ups, rope climbs, handstand push-up, olympic lifting, and more! Or use the time to make up a WOD you might have missed during the week!
Casey Baczewski will also be on-site from 9-10am for gymnastics check-in #3. If you signed up for the 6-week progression, come on in and work on your skills!
FREE TRIAL THURSDAY
Free Trial Thursday attendees will focus mainly on THE WORK-OUT description and videos to go with it below. We will guide you through the warm-up and go over the work-out details when the rest of the class is doing THE STRENGTH session of the class.
All work-outs will be scaled to meet individual need and abilities, no matter your current level of fitness..
All questions will be answered when you arrive!
THE MOBILITY
THE WARM UP:
6 min
3 ATVT’s
12 Alt. Toe Touch
5 Bench (build in weight)
THE STRENGTH:
Incline Barbell Bench 2:30
5 sets x 5 reps
Active Rest (between sets) - 3 Burpees, 4 BOS Build, 5 WB’s or :30 Row
THE MET. CON.
As Many Reps as Possible in 24:00 with a Partner
You will spend 2:00 in each station switching back and forth with your partner as needed. Your goal is to keep the working athlete fresh. Quick switches for many of the stations is the way to go!
Free Trial Thursday members - we will partner you up with someone that suits your needs. Don't worry!
BOS 80/50
WB’s 20/14
THE FINISHER:
(optional)
4 x 10
4 Rounds of:
10 Dips
