Hey Gang,
Our gymnastics expert coach, Sean Lind, is going to be leaving at the end of this week, so this is your last chance to get in on some gymnastics classes! If you haven’t made it out yet, that’s okay, Sean can scale the movements to any level. I guarantee that you will see increases in body awareness, strength, agility, and flexibility if you take what you learn in Sean’s classes and practice on a regular basis. I’ve been to about 6 of his sessions and have seen great improvements in all these areas.
With tomorrow being a holiday schedule,there are only three classes left – Tues, Wed, and Thurs nights at 730 – 830pm. Drop in is $10 cash, show up a bit early to get warmed up if you didn’t do the WOD right before.
I’m hoping to do the Tuesday and Thursday classes, so see you there!
Turts.
PS. anyone who has done some gymnastics with Sean, post your comments/experiences below.
*****REMINDER – ONLY ONE CLASS TODAY – 530PM!*****
Today’s Workout:
Buy-in: 800m run, 20 double crunch, 15 pushups, 10 goblet squats
WOD: B2 – Brandon and Bailey
This WOD is named after Heather and Brandon who popped in on Saturday to crush a workout “just because”. They worked hard and consistently and crushed their WOD, making me feel like I need to start training harder! Nice work guys, very inspiring! the WOD below is adapted from their version to help fit our equipment and space constraints… regardless, I think the intrepid duo would appreciate it’s nastiness. It’s Monday, it’s a holiday, but not for your fitness level 🙂 !
Elite – For time:
5 rounds of 7 reps each of the following exercises:
- Pullups (normal/chest to bar)
- SDHP (55/75)
- Thrusters (55/75)
- Barhop Burpees
Zone 4 – men do normal pullups (not chest to bar)
Zone 2 – scale to assisted pullups and bar weight to 35/65
Zone 1 – scale as needed
Cash-Out: Stretch it out and record your scores on MyFranTime.com!!
wow, looks like a good one!
Oh, one more thing, “Games Prep” zone for this one is a full 7 rounds of 7 reps of everything… but play safe kids, this is only workout #1 of a whole week – we need you functioning for Tuesday and onwards 😉
turts
WOW…I am touched! Thanks Cam. It was a good last WOD for Brandon before shipping of to Basic! I know he would be stoked to be considered the “intrepid duo”. See ya’ll tonight!
Awesome looking WOD! I second Coach Turts’ comments on gymnastics – I’ve learned so much from Sean over these past couple months, about body position, balance, and efficient movement. My shoulders and trunk feel so much stronger and more stable. Everyone should come get some tips while they still can!
Sean is aweeeesome. He helped me get my first muscle up, fine tune my handstands, make my kips/beat swings more efficient during the pullups, and whole lot more. Love those body rocks, around the worlds and (still learning) ice cream scoops!
Diamond in the rough! Those who haven’t gone need to doooooo it.