Back Squat / Front Squat
Back Squat: 2 x 8
Front Squat: 1 x 8
Heavier than Week 1.
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP
Heavier than last week.
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Exposure 7 of 8
20 Minutes For Quality:
30 Calorie Row, 20 Calorie Bike, or 400m Jog
30 Second Hollow Hold
30 Second Double Kettlebell / Dumbbell Overhead Hold
Aerobic/conversational pace throughout.
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Check out our awesome new roll up gate at 597, freshly painted by Tina Fino. Notice any other new touches around the gym?
Want to Explore the World of the Rings?
Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics strength training! This 1.5 hour long class starts Thursday, November 29th and will incorporate different facets of body weight strength training and movement.
Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 4 weeks. Students can then focus on that goal outside of class.
When: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 5 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents
More About Ken
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
We’ll be running on a modified schedule from Wednesday to Friday this week for Thanksgiving. Here’s what you can expect today:
9am Short Circuit
11am Diapers & Dumbbells
11am Fit 55+
6am -1pm Open Gym-only Membership
4:30pm CrossFit Pre – Teens
Cancelled: 7:30pm and 8:30pm CrossFit
You can find tomorrow and Friday over on our Schedule page.