Wednesday 9/18/2019


**SCHEDULE UPDATE: Hot Yoga 26 will not be taking place this Saturday, September 21st and is rescheduled for Saturday, September 28th.

Also, did you know we offer custom memberships?

Are you sad that hot yoga is coming to a close, or are you thinking you might need to incorporate nutrition into your health and wellness routine more consistently?  Your Loco leadership is constantly developing methods to improve our client offerings to give you the success you earn and deserve. With Cross Fit, Boot Camp, Personal Training, Yoga, Nutrition and more, the opportunities are plentiful and can be individualized for YOU. Hit us up for custom membership package options catered to meet your goals, schedule and budget. Email with any questions. Please note, any changes to monthly memberships require at least five business days notice to prior to the 1st of the month for which the changes will take effect. Cancellations require two weeks notice prior to the 1st of the following month. 


Wednesday WOD

A.) Gymnastics

4 Rounds for Quality:

  1. 2 Weighted Pullups, 30 sec transition/rest
  2. 3 Strict Ring Dips, 2 min rest before next round

Levels Consideration: UB Pull, Rings, UB Push


B.) “General Joseph Colton”

For Time:

  1. 50 Burpee Pullups

Workout Goal: <9:00

Levels Consideration: UB Pull

Strategy and Briefing: Only 50 reps of one movement for time — how hard could it be?  If you pace it wrong, VERY hard. Move at a steady & consistent pace through – with a goal to not take any breaks. That means you really have to adjust the pace of every rep. You can also approach it in sets — set of 10, rest 20-30s, but this will be less efficient than going through steadily. Keep the breathing in rhythm with the movement,  to support pacing. Each rep of this workout will be taxing & requires constant breath. Stick to a plan and do not push the pace until you are at most 10 reps from finishing.


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