Warm up:
3 sets:
50ft samson stetch
50ft bear crawl
50ft backwards bear crawl
20 sec active hang (lat activation is a critical part of body control and will improve your gymnastics immensely, done correctly this should be very challenging)

In 20 minute complete:
40/30 hand stand push ups
with the remaining time ASRAP of:;

30 air squats
30 double unders

*Depending on your hand stand push up ability choose between 40 or 30 reps in the workout


Hey everyone, the Long Island marathon is almost here and you can still join team WSA and donate to help the raise money and be a part of the movement. The link to donate is, https://williams-syndrome.org/civicrm/pcp/info?reset=1&id=1328

The sign in process will now take place at the front desk. If any problems come up during your sign in it will be taken care of on the spot to keep the flow of class running smoothly.

If you haven’t seen the latest email blast, we have just introduced our very first REWARDS program. This program can get you anywhere from $50.00 to 3 months FREE at 516. If you have not received this email or would like more information about it please see Tyler, Tiffany or Christine at the front desk.