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Thursday…8/16/18

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Weekly Announcements:

  1. Gauntlet For Glory, our first ever in-house partner competition, is slated for THIS SATURDAY, August 18th. Read more here!
  2. Don’t forget, the 9am morning class will be moved to start at 9:30am. We will also be removing our 7pm class on Tuesday and Thursday evenings.
  3. For a blog by Coach Mark James about the upcoming programming, click here!

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Mindset:

“The most common way people give up their power is by thinking they don’t have any.”
–Alice Walker

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Nutrition:

Living in Florida gives us great access to the best source of Vitamin D out there – the SUNSHINE, go get some!

 

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Movement:

A. MWOD:

Linear Movement prep, Hips & Ankles

B. Skill/Strength work:

Barbell Row 4×10 AHAP

C. WOD: Sprints

6x100m Sprints

*1st Sprint- focus on the first 10 meters (Take off/Acceleration)
*2nd Sprint- focus on the first 20 meters (Take off/Acceleration/Transition)
*3rd Sprint- focus on the first 30 meters (Take off/Acceleration/Transition/Absolute speed)
*Sprints 4-6- Take off strong and go!

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Post WOD Recovery:

Triceps Smash
Foam roll quads, calves and hamstring

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