Thursday, February 6, 2020

Wednesday, February 5, 2020
February 4, 2020
Friday, February 7, 2020
February 6, 2020

Thursday, February 6, 2020

Thought for the Day!

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” — George Lorimer

Announcements!

Sirsy is coming to town! Our favorite band and good friends will be playing at Earls on Saturday, 2/8 at 2:00 pm and at Pareidolia on Friday, 2/21 at 7:30 pm!

Mobility with Susie… TONIGHT @ 5:30!

Yoga with Dharmaki… TOMORROW @ 6:45 pm!

Reminders:
Post your goals for 2020!
Need some ideas for setting goals? Ask your trainer for help! Doing CrossOver Symmetry 3-4 times a week is a great goal to set for the New Year!

Coming Events!
“Dry Tri” – February 9th – DEADLINE APPROACHING!
A triathlon without the swim: 2K row, 8K bike and 3K run

“Burritt Built Throwdown” – March 28th
Co-Ed teams 2 girls + 2 guys.
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WOD 1:

“Muscle Snatch – E2MOM”
* Athletes will complete a set of 3 Muscle Snatches every 2 minutes for 10 minutes, starting light and building to a moderate weight.
* Since the goal here is mainly technique, there is no need to rush or complete these as touch and go reps
* Athletes can reset off the floor to maintain quality of movement

WOD 2:

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches

* Athletes will work through the three movements quickly on each round as they build to a heavy weight in the Power Snatch 
* If they finish the work in 2 minutes, for example, they’ll rest until the 4 minute mark
* Athletes will record the barbell weight used for each round, with the final score being the heaviest load lifted
* There is the option to increase weight each round or stay at a challenging weight across the board
* To maintain intensity and have some rest built in, athletes should complete these rounds in 3 minutes or less
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Movement Videos:
The Muscle Snatch
The Power Snatch
The ABMAT Sit-up

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