We have 3 different programs: ASP, JEDI, and On-Ramp.
If you did ASP last month, stick to the ASP training. This will include lots of lifting (you'll be squatting and hitting your olympic lifts multiple times a week), and lots of calculated WODs to help gain strength and prepare you for the open. If you're interested in competing, this is the program for you.
If you did NOT do ASP last month and instead did the class WODs, you are a JEDI! You will have a more reasonable volume of lifts and gymnastics. This is not for our beginners; this is for people who know how to do their lifts right. This is for everyone who wants to stay happy and healthy, but does not necessarily want to participate in the intensity of ASP.
If you are new, you can participate in our new ON-RAMP program!! You'll see advertisements for it soon, but here's the scoop: Our 7PM class is now officially for beginners. Does that mean you can't come if you aren't a beginner? No, but please understand that we will be focusing our time on the newer members and spending lots of quality 1-on-1 time with them. This will free up some of our other classes so we can spend more time on YOU.
Know anyone interested in the On-Ramp course? They must come 5 times within a 2 week period at 7pm, starting MONDAY FEBRUARY 11th, and the course costs $100. Also, anyone who buys a Groupon or Living Social deal will automatically be eligible for and encouraged to take this program.
Last but not least, we are adding a Saturday class. We will now have 2 classes, one at 9am and one at 10am. This obviously starts NEXT weekend, as this weekend is our in-house competition.
Any questions? Comments? Let us know!
ASP:
Power Cleans and Push Jerks, (2+2 @ 70%)4
4 Rounds:
4 Clean and Jerks (80%)
12 Kettlebell Swings
12 Box Jumps
Rest 1 minute
JEDI:
4 Rounds:
12 Kettlebell Swings
12 Shoulder to Overhead
12 Box Jumps