-[QUOTE OF THE DAY]-
“We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”
--Vince McConnell--
“We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”
--Vince McConnell--
| ***WEEKEND SCHEDULE*** Hey, Guys...don't forget about our weekend classes. SATURDAY 8:30am - 10am: Hybrid Barbell Club (Olympic lifting & technique work) 10am: Crossfit Class (All levels) | SUNDAY 11am: CrossFit Class (All levels) WE HAVE CLASSES 7 DAYS A WEEK...SEE THE SCHEDULE TAB AT THE TOP OF THE PAGE FOR ANY QUESTIONS ABOUT CLASS TIMES, INCLUDING ENDURANCE AND TRX. |  You ever feel like Atlas?...like you're holding up the weight of the world? Sometimes a good WOD and some quality time with your Hybrid family is the perfect solution. |
NOTE: Please remember to check in with the coach and get your name on the board before class starts - it's very bad form to try and sneak into the group mid-warm up. Coaches have to base their procedures on space and class attendance which is why it's important for us to have an accurate count before class starts. We also have to know how many first-timers we have and have time to talk to them so we can see what their fitness level is, if they have any injuries, and answer any questions they may have. So, no jumping in the class after it has already started without coach permission...ESPECIALLY if you're a newbie.
(...and if a coach dishes out a burpee penalty or says you have to wait 'til next class - then you'll do it and like it. During the burpees you may feel a slight sting...that's pride...messing with you. FORGET PRIDE! Pride only hurts...it never helps. You burpee through that stuff. 'Cause a year from now, when you're kickin' it at Chick's Beach...you're gonna say to yourself - 'Coach Roman was right.') 100 points if you can name that movie reference.
-{WORKOUT OF THE DAY}-
...Grab a partner...
*CONDITIONING*
20min AMRAP
5 x Burpees
10 x SDHP @ 95#/75#
15 x Air Squats
One partner working, one partner resting AT ALL TIMES!...Keep track of total rnds
(...and if a coach dishes out a burpee penalty or says you have to wait 'til next class - then you'll do it and like it. During the burpees you may feel a slight sting...that's pride...messing with you. FORGET PRIDE! Pride only hurts...it never helps. You burpee through that stuff. 'Cause a year from now, when you're kickin' it at Chick's Beach...you're gonna say to yourself - 'Coach Roman was right.') 100 points if you can name that movie reference.
-{WORKOUT OF THE DAY}-
...Grab a partner...
*CONDITIONING*
20min AMRAP
5 x Burpees
10 x SDHP @ 95#/75#
15 x Air Squats
One partner working, one partner resting AT ALL TIMES!...Keep track of total rnds
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