2/3/16 – Free Community Workout


Mark your calendars! It’s that time once again.  Our FREE COMMUNITY WORKOUT is this Saturday at 9AM.

Bring a buddy, your brother, your sister, mom or dad, whoever.  We have something special going on over here at The Coalition and we want to share it with as many people as possible.  Lets get this place packed!





Workout of the Day

Every 2 minutes, for 18 minutes:
A1. Minutes 1-2, 7-8 & 13-14: Muscle-Ups – Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression – 3-4 reps)
A2. Minutes 3-4, 9-10 & 15-16: Handstand Walk – 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
A3. Minutes 5-6, 11-12 & 17-18:
L-Sit Hold – 45 seconds accumulated time
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
Airdyne 30/20 cals
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

-Rest 2 minutes-

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