Call Us: (772) 584-3745

July 6, 2018

5
Jul

July 6, 2018

GROUP WARM-UP
2 Rounds of:
5 T-spine openers
10 PVC liftoffs
10 Step walking lunge
10 Step reverse lunge

SINGLE LEG STRENGTH
3 sets of:
10 Barbell reverse lunge www.youtube.com/watch?v=4-1pg6Fnhl4
100ft reverse sled drag

GYMNASTICS/POSITIONAL WORK
3 sets of:
:20 Handstand hold or box pike hold www.youtube.com/watch?v=rA_xFsWUPPU
10 Stadler leg lifts (1 or more plates)

BACK STRENGTH
Circuit 1 –
3 sets of:
10 Banded lat pull downs www.youtube.com/watch?v=Rsw9rNCvnZo
10 Seated banded rows www.youtube.com/watch?v=VltAHFHJMDQ

Circuit 2 –
3 sets of:
8 Dumbbell prone/seal row www.youtube.com/watch?v=z3rwwBTjX4s
8 Barbell row www.youtube.com/watch?v=URrL1QF9QNw

Have You Tried Ride or Die? 

If you haven’t tried our new spin class, you’re missing out! Friday, 6 PM, $10 members/$15 non-members

Reserve your seat here:

http://www.verostrength.com/ride-or-die/ 

Some reasons to take this class:

  • It’s fun!
  • It’s a great complement to our Friday weightlifting workout.
  • You will get more comfortable pushing on the bike.
  • You will become more knowledgeable about pacing, your watts, RPMs, etc., which will translate to pacing in CrossFit workouts.
  • You will benefit from greater cardiovascular fitness.
  • You burn lots of calories.
  • It’s better than waking up Saturday with a hangover.

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