New Warm-Up and Class Schedule

**We are switching to a new class schedule. A Group Warm-Up will start 5 minutes after the hour. In the perfect scenario arriving 10-15 minutes before the hour would allow time for extra mobility and “Goat Work.” If you show up on the hour you have time to run a 400 or row 500 meters and hit a little bit of mobility before we start the group warm-up as a class. If you show up after the class has started the group warm-up you can jump in with the group. If you show up after the group warm-up is over, then while the group is doing the Pre-Wod stuff you need to hit the warm-up on your own. Getting a proper warm-up works towards the longevity of you as a mover and is more important than jumping into the pre-wod. Let me know if you have any questions or comments! -Jesse

Pre-Wod:
A.
Pose Running Drills

B.
10 Rounds:
5 burpee
100 yards for quality: Pose Running Technique

Workout of the day (WOD):
5 rounds for time of:
25-feet Barbell overhead walking lunges 135/95lb.
15 knees-to-elbows

Post-Wod:
5 Rounds:
20 second Hollow Body
5 Scapula Push-Up

Mobility:
Banded OH Distraction
Hamstrings
Figure 4
Pigeon Stretch

The word “character” derives from the Greek charakter, meaning “enduring or indelible mark.”

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