Monday, September 21st 2015

Note About Schedule Change:


Starting this week, we will be moving the 10am morning class to a new time. Instead of the 10am class, there will now be a 12:15pm-1:15pm class Monday through Friday. This will be in the middle of a new 90 minute consistent open gym block beginning at 12:00pm. Should you want to work on a specific lift or get an individual work out in during the middle of the day, members who have been training consistently for 6 months or more will be permitted to train at their direction at this time. Come spend your lunch hour with us and head back to work with a sense of accomplishment and the knowledge that you earned your calories for the rest of the day!


Monday, September 21st 2015


Warm Up:

Forearm and Upper Body Mobility

Squat Practice and Dynamic Running




Front Lever Progression:

Accumulate 2:00-3:00 in a productive position


Hollow Hold

Hanging Knee to Chest

Hanging Tuck Hold

Flat Tuck Hold

1 Leg Bent Front Lever

Ong Leg Front Lever

Front Lever


Handstand Holds:

Accumulate 5:00 in a productive position. Perform 2-3 sets of accessory strength movements


Down Dog + Down Dog Push-Ups

Box L Hold + Box L Push-Up

Walk Walk to Forward Lean

Walk Walk to Handstand

Handstand against Wall Hold/Split + Handstand Push Ups




For Time:

Run 400m

30 Overhead Squats 75/45

15 Pull-Ups

Run 400m

30 Front Squats 95/75

15 Pull-Ups

Run 400m

30 Back Squats 135/95

15 Pull-Ups