Free Trial Thursday
- Offered at 12:00, 4:30, 5:40 and 6:50pm.
- Email or phone contact is required prior to visit.
- Please arrive a few minutes early to sign a waiver. You will see a GREEN light in the window when it is time to enter. If the RED light is on, please remain outside, as this helps us control class overflow.
- Take a look at the videos below for The Metcon portion only. You may have questions, and that's ok! We will go over the movements again when you arrive.
- Each day our program Is scaled 3 different ways to accommodate many different levels. Rx Is for advanced athletes, Performance Is a bit lighter and less dynamic, Fitness Is the lightest loading and a great place to start for most Free Trial participants.
The Board
The Mobility
Prone ScorpionsMcKenzie Press-Up
The Warm-Up
The Strength
- Be sure to choose a very moveable weight. We are shooting for 50-55% of your 1 rep max.
- These rounds will come quickly so the weight must be one in which you can move quickly, WITH GOOD FORM.
- Do not drop the barbell on the final lift. Get the extra eccentric loading and return the bar to the floor.
- You will do 15 Rounds of 3 Reps following a 0:30 clock. You will rest for 2:00, then repeat.
https://youtu.be/AIquPBtUQIA
The Met-Con
For Time with a 17:00 Time CapThe movements stay the same:
There is a mandatory built in rest to this work-out.You will perform 6 rounds of the above movements, then look up at the clock and rest exactly 1:00Perform 5 more rounds, then rest 1:00Perform the final 4 rounds, then get your time for completion
The Finisher
(optional)
