Wednesday 08/20/25 Mobility PLUS!

3 SESSIONS TODAY!! - 8:30AM(Mobility) * 4:15 & 5:30 pm - FlexFit WOD

8:30 am - Start your day with MOBILITY!!!! This yoga/pilates/strength class is designed for everyBODY, and focuses on joint mobility. The benefits of incorporating Movement & Mobility WODs into your training and every day LIFE regimen are numerous. They not only enhance your performance but also contribute to injury prevention and overall fitness. Here are some of the key benefits:

• Improved Performance: Enhanced mobility allows for better range of motion, enabling you to perform everyday movements with greater efficiency and precision. This can lead to deeper squats, fuller lifts, and smoother transitions in all exercises.

  
  

• Injury Prevention: By addressing muscle imbalances and improving joint stability, mobility training significantly reduces the risk of strains, sprains, and other common fitness related injuries.

  
  

• Post-Workout Recovery: Gentle mobility exercises after intense training sessions help alleviate muscle soreness, reduce stiffness, and enhance circulation, promoting faster recovery.

  
  

• Enhanced Recovery: Incorporating mobility exercises into your routine can lead to quicker recovery and sustained progress, allowing you to push your limits and reach new levels of strength and agility.

  
  
  
  

  By focusing on mobility and flexibility, you can take your training to the next level, maximizing your potential in and out of the gym.

  

  MOBILITY - "Motion is Lotion" to the joints!! - DROP IN RATE ONLY $17

WOD: Choose 4:15 or 5:30 PM

Every 10 minutes for 30 minutes:

400-meter row (or 1000m BIKE)

Max unbroken set of wall-ball shots

Rest with the remaining time in the 10-minute interval.

♀ 20-lb medicine ball to a 9-foot target♂ 30-lb medicine ball to a 10-foot target

FlexFit Strong!! L-R: James, Lisa, Tracy, Edge, Lena, Candace, TJ

Stimulus and Strategy:Today’s workout will test your mental fortitude. How many wall-ball shots can you perform before you mentally and physically need a break? Just when you think you are ready to stop, remember, you can always do one more rep. To get the most out of the effort, choose a load that allows you to perform at least 25 repetitions in each set. As an added challenge, push the pace on the rower. This will make for an extra special time.

Scaling:Reduce the load of the medicine ball. Reduce the distance on the rower.