NEW MOVEMENTS: Ring Row / Ski / Deadlift

5 Min CHALK TALK: Who are we as an organization? Who are our Partners? What Services do we Offer?

As an organization....

Our Primary Goal

TO CHANGE THE LIVES OF OUR MEMBERS THROUGH THE CONSTANT PURSUIT OF QUALITY MOVEMENT WITHIN A SUPPORTIVE COMMUNITY
Our Daily Objective

TO MAKE YOUR VISIT TO THE GYM THE BEST HOUR OF YOUR DAY

Our Partners are:

  • Johanna LaPerle - Massage Therapist
  • Britt Richardson - Trainer with specialties in Nutrition, Pre/Post Partum, Pilates
  • Abdul Mujib - North Country Kettlebells
  • Merin Peretta - Yoga Trainer
  • Jen P-N - Homebirth Midwifery

Our Services are:

  • Group Fitness Classes (CrossFit, GetFit, Fit for Health, Everyday Stronger, Total Barre, Yoga)
  • Personal Training (1:1 Sessions or Group Sessions)
  • Specialty Programs (Kids Classes, School Kid Series, Stories in Motion)

Warm-up

8 Min AMRAP
Across gym and back...
Lunge-Lunge-Inchworm-Push-up-Inchworm
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Skill

Teach the Ski Erg

Stand on balls of the feet
Thoracic Crunch
Hip Hinge
Arms Follow by ears
Thumbs to the Thighs
Recover in straight line

Teams of 3
Max Meters in 4:30 sec switching every 30 sec

Conditioning

FOR MAX REPS

Teams of 2...

5 Rounds for Max Calories
90 Sec. 10 Suitcase Deadlifts + Max Cal Ski
90 Sec. Rest
90 Sec. 10 Suitcase Deadlifts + Max Rep Ring Rows
90 Sec. Rest

If limited by Ski Ergs go 3 Rounds with... 90 Sec. 10 Suitcase Deadlifts + Max Shuttle Sprint 90 Sec. Rest

Score = Number of Cals plus Ring Rows