New Programming

So here it is, the new programming is in : 

3 big wods a week : that means you treat these like if it was the open or regional workouts.

The rest of the week will be some work in strength-gymnastic-metcon and should be regarded more as technique then intensity.  Now is the time to improve our neurological adaptations before to put them back in a workout setting.

Already after one week we can see that 15 new athletes have muscle ups!!! Congrats!

Rest : this is a big one.  Most of you will need 2 days a week off and some 1 day will be enough.  Treat this seriously as the is the only way to maximise  your intensity and volume. 

If you want to get in the second session you realized that we have a special section of the gym for you now.  The rules are simple : remember that it is a privilege to do the second session and the you should keep the space neat and consider the class that is going on at the same time.  No complaining will be tolerated in the second session!  Lift, smile and push!