Flux House Blend

Starting January 6th, 2014 Flux will be offering a new class - The Flux House Blend.  This class will be 1 hour and 15 minutes and for the first month it will be offered twice a week, Monday at 6:15pm until 7:30pm and Friday at 6:15pm until 7:30pm. 
 
Why the Flux House Blend?  
Essentially, this class is an opportunity for you to come in and perform as a true generalist. As many of my students who focus on MOMO, gymnastics and acrobatics can attest, I am constantly telling them that they need to squat and clean.  The House Blend will give people the opportunity to work on hip drive and leg strength AND still do gymnastics AND acrobatics AND Floreio and Mobility AND Cardiovascular respiratory conditioning.  
 
You do NOT have to be an advanced mover to take part in the House Blend, but you do need to be familiar with the progressions for the floreio, gymnastics and acrobatics.  This means that I strongly urge you to attend at least 6 MOMO sessions and acrobatics sessions before you come to the House Blend class.  

If you are an avid CrossFitter, this will give you extra opportunities to come in and work on strength and skills. 

I repeat. The House Blend is not exclusive to 20 something advanced athletes. I guarantee that the first folks to sign up for this class will be a big portion of the Flux Vanguard (Don, Joan and T-Nubs). Joan and T-Nubs may not have a QDR or a full bridge, but they know how to safely work the progressions (and actually, both of them can now do a full bridge walk to the floor)!  

Our first Flux House Blend class of the new year will be: 


WARM UP
Rolling warm up
partner capoeira games
elbow, back, hip, shoulder and wrist prep

A1. Cleans 
A2. hovering push ups (from beginner to most advanced variation)

B. Back rolls to handstands followed by au cortado stalls. (we will teach you free fall techniques) By the way, Theresa swears this saved her from a broken wrist when she slipped on the ice. 

C. Finished off with 3 rounds for time of straddle rope climbs and 1 arm burpee push ups. 

As always, we will individually prescribe for you. If back rolls terrify you do not fret, we will have other options. Same for the handstands in the middle of the floor. Same for straddle rope climbs, etc.

If you have any questions, please do not hesitate to shoot me an email.  

Darci