Welcome to February!!

January 31, 2020

HELLO FEBRUARY!!

 

Gettin' ready for the weekend with our Saturday morning sweat sesh! And don't forget to come listen to the Eleventh Element discussion with Coach Logan Poirier at 8:30am!

 

Saturday Feb. 1, 2020

 

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!.

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!.

 

Eleventh Element (8:30am)

Eleventh Element (founded by Coach Logan!) is a non-profit organization seeking to combine the importance of physical and spiritual health.

By providing “community style” workouts on a weekly basis for all to attend, preceded by a time of fellowship and a short life-applicable message to also fill our souls, the goal is to see individuals grow in their spiritual life as well as physical health.

From 8:30-9:00, we will come together to have some pre-workout snacks and drinks, and hear a short message to fill our spirits (the eleventh element of fitness). Then from 9:00-10:00, we’ll workout! (See unloaded WOD below)

 

UNLOADED PARTNER WOD (9am)

 

Warm Up: Coach’s Choice!

 

PARTNER WOD:

 

40 minute AMRAP:

 

500m MB Run 14/20 (1 MB per team)

100 Dubs

50 Air Squats

40 KBS 35/53

30 Calories

20 Alternating Burpee Box Jumps 20/24

1 Round Synchronized Superlegs

 

Superlegs:

20 squats

20 lunges

20 split jumps

10 squat jumps

 

*1 partner working at a time, unless specified otherwise

 

Crossfit (10am)

 

Warm-up:

2 minutes of cardio, then…

20 Jumping Jacks

20 Quad pull to lunge

10 Contralateral V-ups per side

10 Side plank hip drops

10 EB Strict Press

10 EB Good mornings

10 EB Back Squats

 

Strength:

 

Split Stance Good Mornings

 

Feet should be in a jerk balance starting position,

which is about half the total distance as a jerk.

 

Alternate legs after 5 reps.

 

5 sets x 5 reps/side increasing load to a heavy 5 on final set

 

Record heaviest set

 

 

WOD:

 

3 RFT:

9 Hang Power Snatch 85/125

15 T2B

21 Back Squats 85/125

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week!

 

 

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