Workout of the Day (WOD)

Thursday 7/2/15

Holiday schedule for July 3rd and July 4th:

Friday the 3rd:  Classes at 6am, 9am, 10am(bootcamp), and noon.  No evening classes, since this is a federal holiday most of you have it off, just wake up early come in to get your workout :-)

Saturday the 4th:  1 class at 9am

Sunday the 5th:  1 class at 1130am

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

–Starting Strength: Basic Barbell Training (3rd Ed.)

The squat is one of the best exercises for athletes and the general population that want to be fit. Everyone should be doing some form of squats because they work the whole body, and studies show squatting to increase lower body strength can produce the following benefits:
• Better functional mobility and faster walking speed
• Greater bone mineral density and less chance of breaking a bone
• Stronger core musculature to prevent lower back pain and injury
• Faster running speed at short and long distances
• Greater vertical jump height
• Better sports performance on the court or field

Strict Chin Ups
5 Sets of 3-5 Reps (add weight or use the smallest band)

400m Run
30 Wall Balls (20/14)
30 Sit-Ups
200m Run
20 Wall Balls (20/14)
20 Sit-Ups
100m Run
10 Wall Balls 
10 Sit-Ups
200m Run
20 Wall Balls
20 Sit-Ups
400m Run
30 Wall Balls
30 Sit-Ups

How many months until football season?

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