Revolution Fitness schedule will integrate in with Brandywine CrossFit schedule this Monday. The addition of the Rev-UP classes, Yoga and Wellness and Youth and Family Programs are a great way to introduce all your friends and families who have been full of excuses and fear of CrossFit to the awesome fun, fitness and community that we offer. Introductory offer for UNLIMITED REV_UP AND YOGA CLASSES IS $50 for 5 WEEKS !!! How do you go wrong?
For our current members you will see no change through July. We are offering Rev-UP as a free inclusion to all CrossFit Members so feel free to check it out. We will also give all members 1 free Yoga class drop in as well as unlimited drop ins for $5 per class until the end of July. Prior to August 1 you will have the option to change your membership category to best suit your needs and goals. Please grab the brochure next time you are in to see the full description of all programs and pricing options.
CROSSFIT: 5:45-7:00-NOON-5:30 DAILY. 8 AND 9:30 SATURDAY. 9 AM OLY & 10 AM ENDURANCE ON SUNDAY
REV-UP: 9:15 DAILY. 6:45 PM T-W-TH. 10:30 SATURDAY(FAMILIES WELCOME)
MONDAY: 8 AM & 6:45 VINYASSA
TUESDAY: 6 AM MOBILITY, 10:15AM FIToga & 6:45 FAMILY YOGA
WEDNESDAY: 8 AM & 10:15 VINYASS. 6:45 MOBILITY
THURSDAY: 6 AM MOBILITY . 6:45 PM VINYASSA
FRIDAY: 8 AM YIN
SATURDAY: 7 AM VINYASSA
SUNDAY: 8 AM YIN. 9 AM RunYoga
REVOLUTION YOUTH ATHLETICS:
REBELS GROUP CLASS TUESDAY AND THURSDAY 10:15 AM
YOUTH YOGA: WEDNESDAY 1:15 PM
WEATHER UPDATE…. looks like it will be pretty nasty in the morning so we are cancelling all morning classes. We will plan to be open for the 5:30 PM and 6:45 PM only
Master Pagano will be opening his doors to the community to further our knowledge of Women’s Self Defense while incorporating some ground work while in their Glen Mills studio. Bring a friend or two – last month was a GREAT start filled with beginning techniques, but self defense is something that needs to be practiced regularly so your defense become instinct if ever necessary.
“BWCF; we have SugarWOD set up and it looks awesome! Please go to www.sugarwod.com
and create your account and check out the features
A.Front Squats: 5,5,5,5 @ 22×1; Build; Rest 2 minutes between sets
14 minute AMRAP
15 Air Squats
12 Med Ball Sit Ups @ 20/14
9 Box Jump Step Downs @ 24”/20”
A.Push Jerk and Kipping Review
With a Partner Complete:
20 Minute 16 second AMRAP
20 Push Jerks @ 135/95
Open Work Out 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
15 squat cleans @ 135/85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315 / 205 lb.