ryanrunningThis week, "The Coaching Corner" gets a few quick nutrition tips from Ryan Katz. Click, like and share!

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Technique review: the medicine ball clean.

3. "A Wally Deuces Production" In teams of two, Run 800m 100 Push press 100 Medicine ball cleans 100 Medball sit-up and toss Run 800m

This is a chipper. Run as a team, divide the reps evenly, partitioning as desired. 30 minute cut-off.

LIII and LII: push press @ 45/33lbs, 20/14lbs medballs, 6/4' toss LI: five rounds not for time of run 200m, 8 push press, 10 air squats, 12 sit-ups

4. With time remaining, September mobilizations. Have fun!

Remember, our own amazing Ellen Abraham will be leading an hour long session of vinyasa yoga in Hadley on Saturday, September 13 and 27 at 11:30 a.m. FREE!!! Are you a Runner? Crossfitter? Hiker?

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Biker? If you move, you’re an athlete and that probably means you're tight somewhere.

Ellen will move you through a series of poses that will free up joints and muscles with an emphasis on hip and back openers and strengthening poses.

Ellen Abraham is a yoga rock star! Find out more about her and her practice by checking out www.burningheartstudio.com