Thursday, January 3, 2019

Wednesday, January 2, 2019
January 1, 2019
Friday, January 4, 2019
January 3, 2019

Thursday, January 3, 2019

Announcements!

Our next 8-week weightlifting class with Pete will begin on
Tuesday, January 8th!
This class meets twice a week, 5:15-6:30 and is designed for the intermediate to advanced lifter. The cost is $50 per month. 

No Physical Therapy this week …See the sign-up sheet to save your spot for next week!

Mobility Class is cancelled for tonight… look for this class to resume next Thursday, January 10th at 5:30 PM!

HALO’s “Chase your Tail” 5K Run ~ Saturday, January 5th, 2019
Click above ⇑ for more de”tails”.  Sebastian River Front, 7:30 AM
A great way to start the New Year!
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WOD
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

January Skill: Muscle-up
1. With a running clock (1 minute per round ) complete 8 rounds of 10 sec hold @ top of rings, 20 sec rest then 10 sec hold @ bottom of rings, 20-sec rest. Each round consists of both movements totaling 8 totals minutes.
• Ensure the arms are fully extended at top. Hands and elbows should be next to the body (external rotation).
• The shoulder should be below the elbow at the bottom of the dip. Again, elbows should be “in and back.”

Scaled Options:
1. Feet assist (as little as possible)
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Front Squat
Kneeling triceps stretch
Figure 4 Pistol
Muscle-up skill video
Front Rack Partner Assisted Stretch
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Recovery/stretching
400 meter recovery walk with pinch grip carry
piriformis stretch
“Y” stretch
Foam Roll

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