We have LOTs of outdoor workout space

Monday 160711 Nine Rounds Front Squat, Deadlift and Stuff

Yes, the weekend is over… BUT that means it is only six more days until the Saturday Beach WOD!  This coming July 16th we will move the morning training session from the Hut on Cross Creek to the sands of Zuma. The WOD will begin at 9:30am as Saturday morning workouts do these days… but we HIGHLY encourage you to get there at 8:30am so that we can play on the beach and in the water. Bring bodyboards, fins, maybe a wetsuit if you like it really warm… and we will spend some Go Outside and Play time in the morning. Then if you still have some energy for a workout- you can hop in on that. Want to just sleep in? You can do that too- just get there in time for free parking OR pay to enter the lot. Zuma has not been seeing too much traffic before 10am. More details on the location… as we approach.

But let’s start the week out right where we are NOW… on Monday.  Lots of great stuff planned for this week including some heavy and some body weight movements to open up with work week.

Don’t forget- the 5pm “All Things Strength and Power” specialty class goes on today as well.  These are more inventive and experimental training sessions designed to improve those points of focus that the title says.  So come on in and try it.

Clearly Luis and Ron don't look like they are sandbagging it... but quite obviously that is exactly what they are doing!
Clearly Luis and Ron don’t look like they are sandbagging it… but quite obviously that is exactly what they are doing!

Monday’s WOD at 6, 7, and 9am, again at 4 and 6pm
5pm All Things Strength and Power Specialty Class

Nine Rounds E-3-M
On a running clock, every 3 minutes, complete the following for 9 rounds:
Front squat, 2 reps (80% of 1RM)
Deadlift, 2 reps (80% of 1RM)
Then until the 1:00 mark complete:
Max effort hand release push ups on the odd rounds
Max effort strict pull ups on the even rounds
Rest for 2 minutes

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Due to the limits on class sizes. Every member must book their time slot in advance.

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