Just a reminder we only have 2 classes today.  9am and 5pm!

Happy Canada Day!

Todays Awesome - Locking people out of the car and pretending to drive away.

There are so many different levels to this classic gag.

"Version 1 -Locking People Out of the Car and Pretending to Drive Away Lite which involves a car full of people, a gas station bathroom break, the locked door, and the slow-rolling drive away while the victim knocks on the window and pretends not to care.

Version 2 - which involves a car full of people, a gas station bathroom break, the locked door, and a complete lap of the gas station, and return after a minute or two.

Version 3 (the granddaddy of them all) - which involves a car full of people, a gas station bathroom break, the locked door, then a full-out drive away into the sunset without any eventual return.  Unless practiced within walking distance of the victim's house, Version 3 can be devastating!

AWESOME!

Group Warm Up

A. 4 mins Lacrosse Ball Torture -work out those kinks! B. 2 mins Skipping @ 70% – singles, single leg, side straddle, forward straddle, and double unders C. 10 x arm and leg swings, torso rotations D. 5 x Walkouts E. 3 lengths of Quadrepedal movements

Movement Prep: A1. Groiner Circles x 10/direction/side A2. Band squats x12

Strength: NEW Q's: Deadlift 3 x 5, rest 3 min VETERAN Q's: Front Squat 4 x 4-6, rest 3 min

Metcon: 6 Rounds for Time of:

  • 6 Overhead Squats @ 65% 1RM
  • 12 Kettlebell Swings
  • 18 Double Unders

Strength Athletics:

A1. Hang Power Clean + Power Clean + Power Clean, 8 x 1 OR High Box Jumps, 8 x 3 - rest 60sec (weight used should be heavy, but light enough that no misses occur ) B1. Back Squat 4 x 6-8 [40x1] - rest 3 min C1. Split Squat 4 x 8-10 [30x1] - rest 60 sec C2. GHD Hip Extension 4 x 10-15 [30x2] - rest 90 sec

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