14 October 2014

Hope you all had a fantastic long weekend! It was awesome to see how many people still took the time to get their butts kicked in a WOD on their day off.  Classes were full! Just a reminder that it's best to plan ahead and reserve your classes!

 

SWEATSHIRTS are ready for pre-order! Woopwooooop. The design is crazy cool, and it's perfect timing for the fall weather!

 

It's the style all the cool kids are gonna be wearing...don't miss out! The deadline for pre-orders is quickly approaching!

Today during the strength portion we will be doing a thruster complex which includes a Squat Clean Thruster or "Cluster". This is exactly what it sounds like and you can find a quick video of a couple of them HERE. She could use a little work on her form in the video but we will go over this in more detail in class today. We will also be performing Thrusters in the WOD and the Cluster is a great way to get right into your first rep. If you have any additional time today I would suggest doing some extra hip mobility at home (27 squats, couch stretch) or some shoulder mobility (lax ball mashing between shoulder blades, lat mashing, pvc mobility) either pre or post wod. So lets come in ready to work and hit this AMRAP hard!

 

WOD- 20 min AMRAP

 

8 Wall Balls (14/20)

5 Push Ups

3 Thrusters (95/135)

 

And remember...

 

"The Squat is King, the Pushup is Queen and the Burpee holds the meaning of life"

-Carl Paoli

 

 

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am