This is to help simplify the thoughts we all have.Β  Most days, all we need to do is choose to show up! (Granted, rest days are encouraged and are integral to your growth and health too!)πŸ˜‰

This is to help simplify the thoughts we all have. 
Most days, all we need to do is choose to show up!
(Granted, rest days are encouraged and are integral to your growth and health too!)πŸ˜‰

 

Fourth of July:

8 a.m. and 10 a.m. WOD classes

in both Northampton and Hadley!
Open Gym from 9-11 a.m. ONLY in Northampton.

(Wednesday: Regular Schedule)

Be Safe and have a GREAT Day!

Β 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 15-10-5 

Calorie Row
Tuck Crunch (10 min)

2. Snatch Warm-up: 3 Rounds with empty barbell; 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch
(10 min)

3. ”Fireworks”
Teams of 3:

100/70 Calorie Row
100 Toes-to-Bar
100 Power Snatch
100 Burpees Box Jump Overs 24/20”
100 Power Snatch
100 Toes-to-Bar
100/70 Calorie Row

(30 minute cut-off, Split the reps as evenly as possible between athletes, one athlete works at a time)

LIII: 75/53 Power Snatch
LII: 55/35 Power Snatch. Scale to Toes to Ceiling or straight leg raise as needed.
LI: athlete is responsible for 20 reps at each exercise.

Have fun!

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