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February 5, 2019

We've got some awesome clinics coming up, and FREE to our members! Utilize these awesome clinics to gain some knowledge to improve as athletes! This Saturday after the 9am class Dr. Accordo will be at the gym teaching a squat clinic, come check this out! Learn some drills to improve your squat! 


With the Open coming up, we've scheduled two great gymnastic clinics with Alexis! 

This Sunday, Feb 10th at 10am : Pull Ups/T2B

And NEXT Saturday, Feb 16th at 8am: Handstands/HSPU/Walks


The Open Is right around the corner! Why not fine tune some of our higher skilled movements? With our Gymnastic specialist, Alexis B Crockett, you will learn drills to practice for your T2B and your Pull Ups, as well as handstands, HSPU and walks. Now, this isn't a magical class where if you show up, all of a sudden you'll be able to do pull ups or walk across the gym on your hands....but, you will learn some things to do to build strength for pull ups (if you don't have them yet). You'll walk away with drills you'll be able to practice leading up to the open in all of these movements! This 1 hour clinic is FREE TO MEMBERS. Feel free to invite non members, there is a $10 fee for non-members. 


Come learn with Alexis:

7 year USA National Team Member, USA National Junior Champion, USA National floor champion, even a tumbling skill named after her, named the Brion. Full ride to University of Alabama. 2002 NCAA National Champion, 2003 SEC champion, 4x Regional Champion, 6x All American.


Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%

*After Each Set, Complete 5 DB Strict Presses (50’s/35’s) (35’s/20’s)


2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) (70/53) (53/35) (44/26)
15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right)
15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold 
15 GHD Sit-Ups


Sub GHD: Weighted Sit Ups 

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