Big Tuesday

Ben left, Micah on bar, Joshiah right, and Sam work together.

	Gymnastics	Strength & Conditions
WU	Joe Henry	3 rounds 3 Push ups 4 Squats 5 Medball cleans
WOD	4 rounds tabata Pull ups	60 M dash 10 intervals with 1:30 rest
Focus	Jumping for Height Cartwheels Dive rolls Straight Body ups on Rings
Partner	Flying dutch, Water skier
Game/Fun	Monkey swings
Cash Out		Handstand hold for time.

Core Strength with the Swim Team

WU

6-5-4-3-2-1

Pull ups

Push us

Cartwheels

WOD Back intensive

21-15-9

Good Morning

Shoulder Press

Squats

Jump rope singles

Cash out

Shoot thru/ Step thru

July Gymnastics Day 1

Maisy does skin the cat.

Stella works on a handstand.

Eamon and Lazo work together.

Morning classes only today

Gymnastics
WU	Airplane, frog
WOD	4 rounds tabata pull ups
Focus	Hands stands against wall Cartwheel Ring dips + L-sit
Partner	Bunk beds Fan Flying Dutchman
Game/Fun	Vaulting Mushroom Monkey swing
Cash Out

We like Pull ups

WU 3 rounds 15 thrusters 5 kip ups WOD

5 rounds 30 Kettlebell swings 20 Box jumps 10 Mt Lion Push Advanced  WU 2 HS backt ext 4 Dead hang pull ups 6 OHS w/ Bar WOD 12 min amrp 1 front lever 2 Forward rolls on rings 3 Snatches @ 75% of Max 4 1 arm push ups

Tuesday Free Day

WU
200 M RUN
5 pull ups
10 push ups
15 squats
200 M run

WOD
YOU HAVE A CHOICE.
Do 6 out of the 7 rounds
Choose which exercise each round
Do 5-10-15 of Pull ups, Push ups, Squats or 3-6-9 of Pull ups, Push ups, Squats after each round.
4 Minutes to complete each round.

#1 handstand walk 30 ft                             or 45 push presses @ 45#

#2 30 Double Unders                                 or 120 singles

#3 15 Wall ball shot 2 fer 1s                       or 35 med ball deadlifts

#4  15 Slow body lowers                             or 50 no anchor sit ups

#5 800 M run                                               or 400 M run

#6 15 Weighted Pull ups @25#                   or ring rows

#7  20 Front Squats @ 95#                          or 30 Box Jumps @ 20"
      

Saturday 10:00 class

Graham and Seth doing P-Bar Push u-ups.

WU 8-6-4
Box Jumps 20"
1 arm snatch 35#
Knees to elbows

Skill Work
40 yd sprint analysis 5 intervals
OHS Safety

WOD
Nancy
5 Rounds
400 M run
15 OHS @95#
or
25 front squats @ 95#
or
50 airs squats

Sheldon doing hollow body rocks.

The beginning of Joseph's L-Pull.

Mark gets great forward extension on his kipping pull ups.

Basketball Conditioning Program a Quick View

Basketball Conditioning class will begin June 15th from 10:00- 11:00 in the Twisp Park.  Bring your own ball, a water bottle, and gear to play.  We will not have class the next week on June 22nd because of Soccer Camp but hope to continue the rest of the Summer.  This will be a trial run and it is FREE of charge.  I am willing to volunteer an hour a week.  If we do get a large turn out and it is obvious we need to split up groups we may need to relocate to the school.  If I find myself directing and coaching multiple basketball conditioning classes I will need to charge a fee of approximately $5 per class.  Please contact me prior to class so I can prepare for numbers and grade levels.  Lets help our kids have a great Summer and become more competitive in the sports the play.

Coach Jeff  

Doing the Best you can.

Daisy broke her finger yet she has a great spirit and does what ever she can.

	Gymnastics	Strength & Conditions
WU	Joe Henry Straddle sit	8-12-8 KB Swings P_Bar dips Lunge steps
WOD	4 rounds tabata squats	Back squat 5-5-5-5-5
Focus	HS to roll Flop down Rings back lever Dips-rows Back walk over Back handspring intro
Partner	Partner Push ups
Game/Fun	Jumping from heights
Cash Out		AMRP Box Jumps 14” 1 min

Free Work Out Saturday 10:00 AM

WU
5 Hollow Body Rocks
Inchworm 30 ft
Lunge walk 30 ft
Hopping L 30 ft.
Hopping R 30 ft
5 Hollow body rocks

2 Wods
5 min AMRP
7 Kettlebell Swings @ 2 poods
5 DU's
3 L-Pull ups

5 min rest

5 min AMRP
7 Deadlift 185#
5 Front Squat
3 Burpees

Big Wednesday

	Gymnastics	Strength & Conditions
WU	Joe Henry	3 rounds 1 push ups to wall walk 2 Iron Cross 3 Roll ups 6 med ball clean
WOD	50 squats	Tabata What Else
Focus	HSPU Backwards Kip up and kip Pull up Back walk over Backhand spring
Partner	Partner Push ups Bunk beds
Game/Fun	Stick it
Cash Out		AMRP Box Jumps 14” 1 min

Closed this Weekend

Cleaning Day

WU  Med ball cleans 5 minutes rotate with group.

WOD
5 Rounds
10 Cleans @ 75#
10 Push ups
10 DUs

Take turns having fun.

	Gymnastics
WU	Airplane, frog
WOD	4 rounds tabata pull ups
Focus	Hands stands against wall Cartwheel Ring dips + L-sit
Partner	Bunk beds Fan Flying Dutchman
Game/Fun	Vaulting Mushroom Monkey swing
Cash Out

FWOS #5

WU
3 rounds
8 Straight arm Dislocates
8 squats
4 Ring push ups or P-bar push ups
2 Straight Body ups to slow lower or jump to invert
2 cartwheels

WOD: Falls Creek
25 Box jumps choice 24", 20", 14"
20 Ring Dips, Bar Dips, or Push ups
15 Deadlifts @ 185#, 115#, or 48#
800 M run
20 BJ
15 Dips
10 DL
400 M Run
15 BJ
10 Dips
5 DL
200 M Run

Monday Funday

	Gymnastics	Strength & Conditions
WU	Joe Henry	8-12-8 KB Swings P_Bar dips Lunge steps
WOD	4 rounds tabata Push ups	5 Rounds 20 OHS 15 Kips 10 DL 5 Push ups on P-Bars
Focus	Safety Roll Hands stands HS – forward roll Backwards roll to HS
Partner	Partner Push ups
Game/Fun	Jumping from heights
Cash Out		AMRP Box Jumps 14” 1 min

Free Work Out Saturday #4: May 14th, 10:00 AM.

WU:  3 Rounds
          5 Turkish Get ups
          3 Regrabs
One 400 M run after 3 rounds

WOD:  Shoulder Press
             5-5-5-5-5

Big Smiles

	Gymnastics	Strength & Conditions
WU	Mt. Lion push ups	3 rounds 40 M Rear crawl out Jump back
WOD	4 rounds tabata squats	Run 40 M 12xs Rest 2 min in between
Focus	Hands stands HS – forward roll Backwards roll to HS
Partner	Shoulder stand on partner
Game/Fun	Vaultings
Cash Out		AMRP handstand steps or HS attempts in 1 min

May Flowers

	Gymnastics	Strength & Conditions
WU	Plank walk, inch worm	20 burpee jump 12” over reach
WOD	10 burpees	“The Dirty 30” Pull ups Lunge walk steps K-E Handstand steps KB swings Box Jump 12” Squats Push ups Regrabs P-Bar dips
Focus	Shoulder stands Rings cat, bird, lever Rolls back, straddle
Partner	Shoulder stand on partner
Game/Fun	HS Flopdown
Cash Out		Frog and Crow pose

FWOS # 3 Picture

3 rounds
400 M run
21 kettlebells @ 55#
12 pull-ups

Free Work Out Saturday #3: April 30th, 10:00 AM.

Front - Back: Seth, Ben, Ananda, and Lisa push through FWOS #2.

20 Minutes As many rounds as possible (AMRP)
400 M Run
Pull ups AMRP R=Reps
35 squats
25 sit ups
15 push ups

Whats on the schedule of FWOS #3?  Come join us and see for your self.

Child care possible.  Please contact ASAP.

FREE Workout Saturday 23rd 10:00

Poster man, recent father, and new hire paramedic at Aero Methow has been on a roll.  A week ago he set himself a new PR of 41 pull ups in a row.  Justin has been a leader in recruiting people to try CrossFit style exercises.  Last week we had a good showing for our first free work out at Justin's place in Twisp.  I am going to follow up on that success and hold a free workout at Garage Gym 307 in Winthrop.  Please contact us to reserve a spot.

Coach Jeff    

Day 2

	Gymnastics	Strength & Conditions
WU	Joe Henry	3 rounds 3 rolls 6 shoot threws 9 rows
Strength/ Stretch	Handstand for time
WOD	3 rounds 3 rolls 6 shoot threws 9 rows	5 Rounds 20 Jumping Pull ups 15 Jumping Dips 10 Vaults 5 roll up kips
Focus	Front handspring Parkour moves Jumping landing w/ roll out
Partner	Table stack
Game/Fun	Stick-it Vaulting Walking on Hands
Cash Out		Handstand for time

Day 1 April

	Gymnastics	Strength & Conditions
WU	Joe Henry w/ inch worm	Progressive: Pull up, Push up, Squat
Strength/ Stretch	L-Sit team 1:00
WOD	3 rounds 10 squats 5 push ups	Rounds 5 pull ups 10 push presses 15 squats 20 sit ups 200 M run
Review	Handstands
Focus	Vaulting
Partner	Shoulder stand
Game/Fun	Obstacle Course
Cash Out	Max rep pull ups	AMRP Box Jumps in 1 min.