Prairie Dog Poll - Best Gym and Best Personal Trainer

Flux was recently nominated for best gym in Regina. I admit, I was tickled pink when Jeff tweeted me the news. But honestly, this is really about you. All of the Flux members make Flux what it is. So congratulations to all the members of Flux for making our School of Human Movement such a fine place to hang, jump, play, lift and above all... MOVE! You are all culture makers and I couldn't think of a better group of folks to spend my days with. I was also voted for Best Trainer in Regina.  If you would like, you can go online to the Prairie Dog website and take part in the poll. 

Here is the link

http://prairedogmag.secondstreetapp.com/Best-of-Regina-2013/Ballot/

Saturday, Oct 5, 2013

Warm Up
400 meter run
5 min of joint prep
A1. 5 straddle ups x 3 sets
A2. shoulder opener on stall bars x 5 reps x 3 sets 
bridge limbo with partner
jumping warm up in alley - jump, knees to chest, straddle, etc. 


 A. CINDY
AMRAP in 20 minutes:
5 kipping pull ups
10 push ups
15 air squats

Friday, Oct 4, 2013

A. Power Cleans
Beginners: From blocks 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3, 3, 3, 3


B. Ladder 8-1
Front Squats - based on Wednesday's number, go at 80% for advanced. Beginners and Intermediate - probably just shy of what you hit Wed.
HSPU CrossFit style but strict

You will probably have to do this in two heats. Partner up and count for each other.