new year; new classes!

We are excited to announce a new class for kids and teens at Flux - School of Human Movement!
Starting this Saturday, January 3rd at noon we will be offering a Parkour & Acrobatics for ages 9 and up.

This class will be held once per week and last 60 minutes. It can be an additional class for a current Flux Kids or Flux Teens, or it can be the only class attended.

Details:
Saturday at 12pm (noon)
60 minutes
at main Flux gym (3424 13th Avenue)
if only attending Parkour: $70/month for Flux members / $80/month for non-members
or current membership goes up 1 level

Please email fluxcrossfit.info[at]gmail[dot]com if you are interested in registering your child; space is limited.


Saturday, December 3, 2014

A. Back Squat - See December 20 and Dec 27, 2014
 Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x1 to be used. Remember to follow the tempo in your warm up.

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

B. Bar Kipping Muscle up practice for 15 minutes or Toes to Bar practice.

C. 3 Round for Time
Power Jerk x 7 105/155 lbs
kipping ring muscle up x 5
Jumping barbell squat x 20 45 lbs

Friday, January 2, 2014

A. Power Snatch from blocks
 Advanced: 4 sets of 3. All at same weight. You must hit 12 reps.
Intermediate: 4 sets of 3 but go up in weight with each set.
Rest 2-3 minutes.

B. Thrusters x 50 35/45 lbs
     KB Swings x 50 35/55 lbs
     DB Power Snatch x 50 (alternating) 35/55 lbs
     Toes to Bar x 50
     Double Unders x 50