This Sunday we are starting another cycle of the Advanced Training class.
This will be offering a 4 week cycle for the month of November. The class will take place every Sunday in the month of November and will be 2-3 hours long. The class will consist of a combination of 2-3 metcons, extra strength work, and work with rope climbs, sled pulls & pushes, the airdynes, ghd, and dumbbells to name a few. The sessions will be work, instruction and strategy. The cost for the 4 week cycle is $40.00
Participation in the class will have minimum work requirements. If you do not meet the minimum requirements, then you must simultaneously be participating in an extra work / strength program. If you are unsure whether you meet the minimum requirements, contact Erin, Ron or Joey about attendance.
*The minimum requirement of movements and weights you should be able to perform in a WOD:
20/14 lbs wallball throws to 10 feet for men and 9 feet for women.
95/65 lbs push press
55/35 lbs kettlbell swings
225/155 lbs deadlift
95/65 lbs overhead squat
135/95 lbs front squat
115/75 lbs snatch
135/95 lbs clean
Unassisted pull ups
*There are different weight requirements for Masters. If you are a Master and you are interested in this class, please contact Erin or Ron.
If this 4 week cycle tests well, we will repeat the cycle in January (just in time for the Open. . . .YAY!)
IF you have any questions feel free to forward them to firstname.lastname@example.org or email@example.com
5 sets of 3 reps Weighted Ring Dips
7 Goblet Squats (55/35)
7 One-handed KB Swings Left Arm
7 One-handed KB Swings Right Arm
*One-Handed KB Swings only go to eye level, do not go above your head with them.