***ON RAMP***
We still have a couple spots remaining for OnRamp beginning on 1/7 at 7:30 PM which runs Tues and Thurs at 7:30 PM and Sat at 10:00 AM – Sign up online for Holiday discounts!!

We also have an OnRamp class beginning Monday, 1/13 at 7:30 PM which runs Mon, Wed, Thurs at 7:30 PM and a few spots available!! Again discounts if you sign up online here!!

NEW OPTION- Skill Sessions
PT Skill Sessions – Everyone needs work on specific skills, and we all need to put in the time. However, finding the time can be tough. So, with this option you can pay for 30 minute skill sessions with any coach you want. These are great to work on your olympic lifting, double unders, pull ups, getting programs to be able to do pull ups, muscle ups, handstand push ups etc. The way this works is your coach will book this session with you for the time that fits. You can do as many of these as you want per month with any of the SRCF coaches. This will be one of the best ways to work on all the skills and movements with everything from gymnastics, weightlifting, programming, nutrition, running, rowing etc.
Pricing for these 30 minute skill sessions:
Coaches – 35$

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– TGU 2/side
– Back Ext.
– Push up (41×1)
– double under

Then

FITNESS:
A1. DL x 5 x 3
A2. DB bench press x 5 x 3
B. 2 position snatch pull x 10
+
5 sets
30 sec kb swings
30 sec burpees
rest 2 min b/t sets
+
side plank 15 sec/side x 2 rest 15 sec

PERFORMANCE:
A.1 DL @ 70% x 2 x 3, rest 60 seconds
A.2 dB bench press x 8 x 3, rest 60 seconds
B. 2 positonal snatch pull @ 80% x1 x 3
+
20 sec. amrap DL @ 135/85
20 sec. amrap hang power clean @ 135/85
20 sec. amrap S2O 135/85
rest 4 minutes x 2

ANNOUNCEMENTS:
– Check the WOD board for clinic dates with coach Dan and Cesar. These clinics will be 90 minutes and focused on the specific skill of that days clinic.
– This Saturday we will be adding a 9am class to the schedule.
– remember that every Wednesday at 6:30pm and Saturday 10am is our friends/family free intro class!




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