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Body Maintenance Yoga & Vodka on the Rocks

6 WEEK YOGA SERIES STARTS TODAY! Body Maintenance Yoga classes are at 9:45 am and 7:30 pm Increase your mobility, balance, and self-awareness so you can feel good and reduce your risk of injury. For more details visit the website: http://flatlanderfitness.com/yoga/ Drop-in to a single class or commit to the [...]

Big Wheels, Small Ego

Tuesday – August 1, 2017 - 170801 Context: Competition Mobility: Ankle Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack (80-90%), or perform 3 reps on the minute for 6 minutes from the floor (50-60%) Strength: none Super Set: [...]

Frontin’

Monday – July 31, 2017 - 170724 Context: Mental Toughness Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: Bench Press 1x3 @75%, 1x3 @80%, max reps @85% Metabolic Conditioning: “Frontin’ “ For reps – 3 rounds 1 minute each for max reps (FGB style) [...]

How To Be The BEST With Bo Eason

After working for 20 years to become the best safety, Bo switched gears to become the best stage performer. He's definitely learned to captivate an audience and even has some good pointers along the way for succeeding as the best at whatever you choose. Click here to watch: How To Be [...]

Cannonball Run

Saturday – July 29, 2017 - 170729 Context:   Practice Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Cannonball Run” 17 minute AMRAP (As many rounds as possible)  With a partner, one person working at a time. 10 [...]

No Bake Snickers Banana Bites – SimplyQuinoa.com

Get the recipe for these tasty treats over at SimplyQuinoa.com

Wittman

Friday – July 28, 2017 - 170728 Context: Competition Mobility: Ankle Skill Practice Warm Up: Spend 8 minutes working on handstand progressions, strict handstand push ups, or handstand walking. Strength: none Super Set: none Metabolic Conditioning: “Wittman“ For time - 7 rounds 15 kettlebell swing (Health: 26lbs / Athletic: 35lb* [...]

Small Town Girl & Frank’s 5K

Frank's 5K is Saturday, Aug 12th at 7:30am.  The 5K event is free to members and friends and family. If you would like a shirt then order online at: https://pogo.undergroundshirts.com/collections/flatlander-franks-5k   Thursday – July 27, 2017 – 170727 Context:   Practice Mobility: Hip Skill Practice Warm Up: Perform 3 sets of [...]

Flippin Malarkey and Body Maintenance Yoga

Yoga Class starts back up Wednesday, August 2nd at 9:45 am and 7:30 pm for one hour each.  This 6-week Body Maintenance series is all about mobility, breathwork, and mindfulness. Everyone is welcome to join for a single class or for the full series, even if you’ve never done yoga before, [...]

Annie

Tuesday – July 25, 2017 - 170725 Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working on single arm kettlebell snatches or db snatches. Be deliberate about not letting the kb slam onto the wrist! Perform sets of 5-10 per side. Strength: 3-3-3-3-3 Deadlift (5 sets of [...]