03.27.2018

Hey Everyone!

The 2018 Open has officially ended! It was a long haul, but we’re proud of all of you for giving it all you have for 5 weeks. It has been awesome to watch all of you push yourselves outside of your comfort zone, and even achieve things that you thought might be out of reach.

Congratulations to everyone who participated, and a special thank you to everyone who came out to cheer our athletes on!

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This upcoming weekend is Easter, and we’re going to have a bit of a modified schedule this Friday March 30th. Usually we are closed for holidays, but were going to have a couple of classes for this one:
10:00am
4:00pm

Saturday, Sunday, and Monday will be our regular schedule.

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Lastly, we will be taking a break from our Tuesday night competitive class with Renee, until further notice. Dont worry, it will be back before you know it; consider this a well earned break after the open season.

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Stay tuned for more announcements and events in the coming future!

 – Temenos Coaching Team –

Warm up:

400m run, then
3x 10/ea :
pause goblet squat
alternating cossack squat
cat/camel
yoga push up

then 2 rounds :
8 banded x walk (left)
8 banded x walk (right)
12-15 banded pull aparts (across chest)

Strength:

[15:00]

Front Squat; build to 1RM

12 – 5 – 5 – 3 – 1 – 1 – 1 ..

Conditioning:

5 Rounds:

AMRAP 2:00
200m sprint
Max reps wall balls (20/14)

Rest 1:00

Recovery:

1- Plantar surface smash  2:00/
2- Couch stretch  2:00/