12/1/11

The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke

Warm Up: 10 min of:
10 cal row
10 stretching lunges with a twist
1 stair climb

Mobility (1:00 on each)
Roll
-calves
-hamstrings
-quads
-IT band
Stretch
-calves
-couch
-wall groin
-wall figure 4

6 min AMRAP:
5 sit ups
5 superman
5 squats

2 min rest

6 min AMRAP
1 burpee
2 lunges
3 push ups
4 cross mtn climber(LR=1)

11/30/11

Endurance Wednesday


Goal Setting
Start thinking of some goals you would like to set.  Set some short term and long term goals.  Some examples would be to perform a perfect pushup, or a certain amount of reps.  Setting goals will give you something to strive for and a great way to measure short term progress.




Dont forget about our new classes. Tuesday and Thursday 10:30, and hopefully more to come!!


Warm up: 2 rounds of:
20 Lunges
15 Sit ups
10 Squats
5 Push ups
1 Stair Climb
4:00 Mobility


Tabata (6 rounds of :20 on :10 off)
-Line shuffles
-High knee DB


WOD
1 min row
1 min rest
3 min row
2 min rest
4 min row
3 min rest
5 min row
4 min rest