We have LOTs of outdoor workout space

Thursday 201112 Gymx and Max Reps

Coming This Saturday! ONE SINGLE Fundamentals Session at 10am
Spend 45 minutes in a special VIRTUOSITY WORKSHOP with some basics to improve your mechanics, technique and understanding of the MUSCLE UP. This session is a break down of a specific muscle up progression and will help provide you with an overview of the movement as well as give you some tools to practice it on your own. For all experience levels- in fact, it would be appropriate for any and everyone. Sign up asap, limited to 8 participants (it IS okay to attend the 9am first and then continue on for the 10am). You will find it on MindBody just like you sign up for any other CFM class. Many of you have participated in these essentials sessions in years past- repeat attendance is perfectly fine. Arrive early to get in some shoulder warm up!
Thursday’s WOD at 7 and 9am and again at 4 and 5pm
10 minutes of scales and L-sits
2 rounds for max reps:
3 minutes of Box Jump (24/20″)
2 minutes of Walking Lunges
1 minute of Strict Pull-ups
-rest 2 minutes

Intended Stimulus
Today, after the general warm-up, we get some dedicated practice of scales and L-sits. Both will require focus and are not to be rushed or done sloppily. Then, we have a really fun conditioning piece that is for max reps. In total across the 2 rounds you’ll box jump for 6 minutes, walking lunge for 4 minutes, and strict pull-up for 2 minutes. On each of these movements you’ll need to find a load/scaling that allows you to keep moving for large sets. Specifically on the box jumps you need to have a box height that allows you to go rep after rep for at least 15-20 box jumps. You don’t want to have a box height that requires you to mentally gear up for each and every jump. You should be able to do at least 5 strict pull-ups unbroken with the scaling that you choose. There is no transition time between movements other than after a full round is complete, so transition quickly and smoothly!

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

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