Gym Hour Updates for Holidays

Regular Hours through Sunday December 24th. Closed Christmas the 25th. Tuesday December 26th: 8,9,12,4,5   Regular Hours Wednesday 27th - Sunday December 31st-   Closed New Years Day.   Regular schedule resumes Tuesday January 2nd, 2018.   Have a safe Holiday season if we don't see you!!!!!

6/27/2017

Tips for Proper Ski ERG technique Stretch: Green band shoulder stretch + Half kneeling hamstring stretch each + lizrad stretch + pigeon stretch warm up: 3 rounds; 20 sec handstand hold on wall (scale to plank in push up holding hollow) + 10 cossack lunges (5/leg) + 30 sec wall…

Wednesday 6/21/2017

Warm up: Speed ladders- coach will lead through a wave of 5 techniques, 3 times through equaling 15 reps through the speed ladder A) 3 sets; 10 barbarian squats with a plate (choose proper load, coach will help) rest 1:00 sec between sets 10 Z press with moderate load DB's…

6/16/17 Friday

Warm up; pancake straddle, low dragon, twisted cross, ankle stretch on plates - 90 sec each pose (+) 3 rounds: 5 V-ups + 10 cossack lunges (5/leg) + 100m ski erg + 10 banded side steps each direction A) Back squats: 3 sets of 5 @ 75% rest 2:00 between…
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