11 Nov WOD- Wednesday, Nov 12

This Saturday! Shoulder, Neck and Thoracic Spine Mobility Workshop with our Coach Yasmen! Nov 15th at 11:30am. Have you signed up yet? Search the event on our calendar to sign up. Must bring your own Yoga Tune Up balls. We sell them if you do not have any yet!

We are on the third week of the Jim Wendler’s 5/3/1 strength training program in conjunction with metabolic conditioning. This is going to be great for those of you who are looking for a consistent strength training cycle. In participating in the cycle, it is very important that you track your reps and weights and read up on the details of the cycle here.
If you are not following the cycle, not a problem, you can still do the strength sets and reps with everyone else!

Strength Wendler Week 3:

Back Squat
(% based on 90% of 1RM)
x5 @ 75%
x3 @ 85%
x max reps @ 95%

WOD: 10!

HSPU
SDHP
Lv1: 75/55, box
Lv2: 95/65, bar
Lv3: 115/75, wall

WOD Prep with Yasmen– How to prepare your body for the WOD

1. Overhead Tissue Smash
2. T-spine smash
3. Trailing Leg Hip Extension

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