Saturday, December 31, 2011

A. Back Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, - 15 to 25 lbs x 2 reps x 3 sets; rest 2 min.

B. Finish your pull-ups before you begin your push-ups
Tabata kipping chest to bar pull-ups x 8 reps
20 sec of work and 10 sec of rest

Rest 2 min.

C. Tabata push-ups x 8 reps
20 sec of work and 10 sec of rest

This will be a short workout. Take the extra time to work on bridges.

Flux CrossFit Late Cancellation & No-Show Policy and Fees

Flux CrossFit Late Cancellation & No-Show Policy and Fees

All Flux members are required to give appropriate notice when canceling out of a group class or private session.

Regular Program:
(WOD/ Gymnastics/ Movement/ Mobility/ Weightlifting)
8-hour notice - no fee
less than 8-hours notice - $5 penalty

Semi/Private Sessions:
24-hours notice - no fee
12-hours notice - half the cost of session
less than 12-hours notice - full cost of session

Teen Program:
8-hour notice - no fee
less than 8-hours notice - $15 penalty

Our rationale for the policy:

Coach Darci individualizes the programming to suit the needs of the athletes who are signed up. This takes extra time and is more work in her daily schedule. More importantly, it is important to respect your fellow Flux athletes so that everyone has the opportunity to register for the spot in class that you have taken up. At Flux we pride ourselves in keeping our classes capped so that our coaches can give every athlete close attention. This means that if athletes do not cancel with enough notice, the folks on the wait list are not able to register for the session.

For semi-private sessions - our coaches are busy and often booked up. It is important that we have enough notice to be able to share this time with other folks.

For the teen program - we schedule extra coaches depending on the number of teens coming to class. With enough notice we can make alternative arrangements.

Thank you for your understanding and ongoing support!

Reminder January Schedule Changes

In response to our athletes' comments we have changed things up with our classes starting next week!

1.) A new Gymnastic classes has been added at noon on Tuesday. We now offer Gymnastics classes four times a week (Sunday 1:30pm, Tuesday 12pm and 7:30pm, Thursday 7:30pm) and for those who like tumbling and movement complexity we have a Movement class on Sundays (12:30pm).

2.) Olympic Weightlifting sessions are four times a week (Sunday 2:30-4:30pm, Monday 7-9pm, Wednesday 5-7pm, Friday 7-9pm). Note the new time for Wednesday!

3.) We have changed the WOD times on Wednesday to help those folks who work later (Wednesday WODs at 7pm and 8pm).

As always we look forward to working with you to meet all of your goals!

Friday, December 30, 2011

A. Press
Beginners: 5, 5, 5 @ 12x1; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Power Clean and Jerk/push press x 7 reps 105/145 lbs
KB Swing x 10 reps 50/70 lbs
Burpees x 10 reps
5 sets
Rest 5 min.