19MAY2015

19MAY2015

ANNOUNCEMENTS:

Body hurting? Aches and weird things going on? Maybe you Just need to relax? Well there is a guy for you Ricky Garvin has appts. available. Give him a call or text (360) 853-6884. He is located at Maya Shakti on Commercial

CrossFit Catalyst is a program designed specifically for the 50+ age group. This class focuses on stability, balance, flexibility, mobility, and strength while maintaining the CrossFit fundamentals of constantly varied, functional movements done at a high-intensity. This class is a softer, gentle version of the Rx(prescribed) version of our regular classes. Each class will include a warm-up, skill or strength work, "WOD" aka workout of the day, and a cool down. Classes will be scaled and tailored to your individual fitness level. Become your own catalyst for a stronger, healthier you!

Class times are: Monday and Wednesday 11am-12pm.

STRENGTH:

This should be done during your 3 min rest during the wod. 

Super Couch Stretch

Bridges (Back Bridge)

2 minutes First Rib MOB 

Splits

OH Mobility

WOD:

5 rounds, each on a 3-minute clock, of:
20 GHD sit-ups (Scale: Sit-ups, Weighted, Sit-Ups, Parellel GHD)
20 hip extensions (Back Extensions)
Max reps body-weight front squat (Scale as Needed)

Rest at least 3 minutes between each round.

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