WOD 08/31/15

*Schedule changes effective this week-
-Strength class moves to Monday, Tuesday, Thursday, and Friday at 11 am (no more Strength class on Wednesdays
-We are adding Strength class on Monday and Tuesday evenings at 6:30 pm 
-Pre-school Class moves from Fridays at 3:45 to Wednesdays at 3:15 pm

Labor Day weekend schedule:
Saturday: Essentials 1 8:30 am and Open gym 10-12
Sunday: Gym Closed
Monday: All regular classes scheduled, 10:00 am WOD only

*New coaches: Your new coaches are taking over!!!!  We are welcoming Donna, Janae, Dusty, and Kevin to the coaching mix and are so happy to have them join our team!

*Upcoming events:
Mobility Clinic with Steph is coming up on Saturday 9/5/15 at 8:30 am.  It’ll last about 2 hours and we’ll go over common problems at the lower back, knee, hip, and shoulder and work with movement and mobility fixes for each.  $25 for members, $40 for non-members.
-In-house team competition is Saturday, 9/12/15.  Teams are 4 person, either all guys or all girls.  $100 per team. Ask a coach for more details and plan to be there; it’s open to ALL ability levels. If you need a team we can find you one!

Bench press against bands: Heavy single

WOD: For time:
15-10-5 of:
Hanging Cleans (185/135 lbs)
Strict handstand push ups

Post WOD Mobility: Upper trap (on racked barbell) and scapular (on ball) smashes, then stretches: Sidebending upper trap stretch and box prayer shoulder stretch, 2 minutes each

11:00 am/6:30 pm Strength Class: Max Effort Lower
Lift: Sumo deadlift + chains set @ 25% 1RM, heavy single 
Accessory work: 3 x 6-8 Below knee paused deadlifts
3 x 15 Front squats
3 x 15 Banded Russian KB swings
1 x 50 Barbell good mornings
3 x 15 Banded sit ups
3 or 4  x 10 reverse hypers w/ 50% back squat 1RM 

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