I have to apologize, but the scheduled Parkour WOD for safety vaults mysteriously vanished. As we have class in an hour, I won’t be able to update the website until later tonight. As a result we’ll have the Parkour WOD go tomorrow. If you’re looking for a WOD, feel free to check out our archives for a workout!

I apologize for any inconvenience this may have caused anyone!

Today is a Rest Day! Hope everyone had an amazing weekend. Check out some of these awesome videos:

Behind the Scenes with the Parkour Dog

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 697

étudiant:
On the minute for 20 minutes perform 5 push ups, 5 sit ups and 5 air squats.

avancee:
On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 10 air squats.

traceur:
Same as avancee, only after each round perform 2 burpees.

If you cannot complete all movements within the minute time frame, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 10 push ups, 10 air squats, 10 sit ups and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of 10 n. If I suck at handstand push ups, I’ll perform 3 rounds of 5 handstand push ups (or their progression) and add that to the warm up.

WOD 696

étudiant:
3 rounds for time of: 25m quadrupedal movement, five 5-foot precision jumps, 10 dips

avancée
5 rounds for time of: 25m quadrupedal movement, five 5-foot precision jumps, 10 dips

traceur
5 rounds for time of: 25m quadrupedal movement, ten 8 foot precision jumps, 20 dips

Today is a rest day! Another awesome week of classes; I am incredibly impressed with everyone’s progress! Keep up the fantastic work.

I will be out of town this weekend and have cancelled Saturday classes. I apologize for the inconvenience and will look forward to seeing everyone on Tuesday.