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September 14, 2018

13
Sep

September 14, 2018

GROUP WARMUP
2 sets –
5 T-spine openers
5 each arm dumbbell external rotations youtu.be/6CqS3W9vfxI
5 banded pull aparts youtu.be/1lQdu_U4AAI
5 tempo goblet squats
:10 frog stretch

BARBELL
3 sets of:
5 back squats @ 60-75%

3 sets:
5 strict shoulder press @ 60%

GYMNASTICS WORK
3 sets of:
5 muscle up transition box drill drillyoutu.be/SqWNEmK9oek or banded ring transition drill
5/3 Bar Muscle ups or 5 ring/bar row + 5 ring dips

3 sets of:
10 Stadler leg lifts
+ :25 straddle hold youtu.be/CuNBz2KWOEY

HAPPY BIRTHDAY BILL WESTROM & LUKAS BAGBY! 

Basic Training Boot Camp 

Many of you have been asking about the Basic Training Boot Camp we just announced. We’ve developed it to be a great workout program for those who don’t currently do CrossFit. Workouts will be intense, but movements simple – high intensity without barbells and gymnastics.

Basic Training will be led by Maria Shane, certified personal trainer and Vero Strength member. She’s pumped to motivate this group of people and make them feel comfortable in our gym!

So, if you have friends or family not wanting to partake in CrossFit classes, this is a great option. Basic Training will start Monday, October 1 and run for six weeks on M, W, F at 6 AM. All information can be found here: http://www.verostrength.com/basic-training-boot-camp/

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