Update on New Space and March Schedule

Things are coming along nicely. Plumbing is done, the new huge water heater has been installed, walls built, drywall up, mudding and taping done, ceiling has been repaired, patched, and will be painted and textured over the next coming days, windows have been ordered, electrical is almost complete, signs are up, and graffiti artwork will be done on the building as soon as it warms up enough.

That being said, it looks like we will be holding off moving into the space for about a week longer than expected. What does this mean for you ...

I have completed the schedule on the mindbody up until Saturday, March 10th. Even though we will still be holding all of our classes in our McTavish Flux space we have decided to go ahead and begin making the following additions and changes to help with our growing numbers:

We have added:

-9am WODs (with babies) on Monday and Fridays. Remember these WODs are for everyone not just parents!

-a second Mobility class on Tuesdays at 6:30pm

-a fifth Gymnastics class on Saturdays at 11am

Once we move into the new space, we will also be running simultaneous adult classes (WODS, Gymnastics) at the same time as the Kids' classes (Thursdays and Sundays) as well as during the Teen program (M, W, F from 4-5pm) to help facilitate better scheduling for everyone.

We will also be running regular WODs and opening up more Free Gym time during Gymnastics and Mobility classes. And yes, we will add another Movement class too!

We are excited that our Flux community is growing! Head Coaches Darci, Mieka, and I, along with our entire Flux coaching team (Jane, Ariane, Lucy, Mike, and Alisha), are committed to helping you achieve all of your health and fitness goals!

Yes, that's right Coach Lucy will be back with us next week!

Thank you again for your patience as we transition to our new space, as well as your ongoing support and contributions to our Flux community!

All the best,

Charity

Friday, March , 2012

A. Front Squats @ 22x2, 5, 5, 5; rest 2 min.

If you squatted yesterday, do Push Jerk from Rack

Push Jerk (not split) 3, 3, 3, 3; rest 2 min.

B. Push Jerk 75 lbs/105 AMRAP in 1 Min

Toes to Bar AMRAP in 1 Min

Burpees AMRAP in 1 Min.

Rest 3 min.

5 sets

Thursday, March 1, 2012

A. If you squatted yesterday, do TGU. If you didn't squat, then do Front Squats @ 22x2, 5, 5, 5; rest 2 min.

TGU: 3, 3, 3, 3 Per Arm

B. 100 Double Unders

3 Rounds of:

Ring Push-Ups x 15

Deadlifts x 10 155/265 lbs

100 Double Unders

Wednesday, February 29, 2012

A. Back Squat @ 22x2 5, 5, 5; rest 2 min.

B. Rotation into low bridge practice - 10 min.

Take plenty of time to work on OHS in warm-up.

C. For Time:

OHS 95/135 lbs 15, 12, 9, 6, 3, 1

Weighted Pull-Ups (no KIP) Find a weight at which you can do 3 reps unbroken. 6, 5, 4, 3, 2, 1

Tuesday, February 28, 2012

A. Power Cleans

Beginners/Intermediate: 25 min of practice.

Advanced: warm up to 80% of your max clean and do 2-3 reps on the minute for 9 minutes.

B. Row 500 meters

push jerk x 15 95/135 lb

Row 350 meters

push jerk x 10 95/135

row 200 meters

push jerk x 5 95/135 lbs

Beginners do push press. No split jerks.

Monday, February 27, 2012

A. Front Squat @ 22x2, 5, 5, 5; rest 2 min

B.

30 sec of thrusters 65/95 lbs

rest 30 sec

30 sec AMRAP Double Unders

rest 30 sec.

30 sec AMRAP chest to bar pull-ups

Rest 30 sec.

30 sec AMRAP KB Swings 35/50 lbs

rest 5 min

5 sets

Saturday, February 25, 2012

A. If you squatted yesterday, do Press or HSPU. If you didn't squat yesterday, squat.

Press- Beginners: 5, 5, 5; rest 2 min.

Intermediate and Advanced: 3, 3, 3, 3; rest 2 min.

HSPU: Find Max depth for one and then add height and do 2 reps x 3 sets; rest 2 min.

Back Squat

5, 5, 5 @ 22x2

B. For Time:

Row 500 meters

15 thrusters 85/115 lbs

Rest 5 min.

C. For Time:

Do 1o Ring push-ups, 15 KB Swings, 9 ring push-ups, 14 KB Swings...

Ring push-ups 1o, 9, 8, 7, 6, 5, 4, 3, 2, 1

KB Swings 15, 14, 13, 12, 11, 10, 9, 8, 7, 6

Friday, February 24, 2012

A. If you squatted yesterday, do presses.

Beginners: 5, 5, 5

Intermediate and Advanced: 3, 3, 3, 3; rest 2 min.

If you didn't squat yesterday, front squat @ 22x2, 5, 5, 5; rest 2 min.

B. Wall Runs AMRAP in 60 sec x 3 sets; rest 90 sec. (Set and mark your standards before you begin).

C1. AMRAP Toes to Bar Unbroken

rest 30 sec

AMRAP Box Jumps in 30 sec 30/34"

rest 60 sec

4 sets

Thursday, February 23, 2012

A. GAMES FOLKS - 7 min AMRAP BURPEES. Standards will be explained at the beginning of the session.

Non-Games Folks - If you don't want to do 7 min of burpees, do the alternative WOD.

Alternative WOD:

A. If you squatted yesterday, do TGU, 3 reps x 3 sets; rest 2 min.

If you didn't squat yesterday, do Back Squats @ 22x2, 5, 5, 5; rest 2 min.

B. AMRAP in 10 min:

rotation into low bridge x 2 reps (2 each direction).

5 Bulgarian Ring Pull-ups

7 front squats @ 85/125 lbs

Wednesday, February 15, 222, 2012

A. If you squatted yesterday, skip A and do B. IF you did not squat yesterday, Front Squat Today: @ 22x2, 5, 5, 5 (three warm up sets).

B. TGU: 3 reps x 4 sets; rest 2 min.

C. Do in 2 heats:

8 min AMRAP

30 double unders

12 push Press 75/105 lbs

9 calorie row