Class Schedule for November 18 – 24

All Classes are Lead by a Coach that will modify all exercises to fit the level of each participant. From Beginner to Advanced, all are welcome

HOW TO READ: Rings (Class Title): Muscle Up (Class Focus)

For class descriptions please click here

TIME/DAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
7amOPENGYMDURINGALL
OPERATING
HOURSOPENOPEN
7am - 8amFoundations: Front/Back LeverHandstands: EntriesJoint MobilityRings: PullingFoundations: Manna/Hollow BackOPEN
8am - 9amLegs: Posterior Chain
Flexibility: Front Splits
Handstands: BalanceStall Bars: Core/GripFlexibility: Middle SplitRings: Muscle Up
9am - 10amHandstands: Entries/shapesStall Bars: Human Flag Rings: Muscle Up Legs: Sissy and Levitation Squat
Gymnastics ConditioningAcro Yoga
10am - 11amFlexibility: Thoracic Bridge
Shoulder Mobility


Handstands: Entries/Bail outs
Fundamentals: Planche, Rope ClimbHandstands: ConditioningHandstands: Mindful PlayHandstand Jam 10AM - 12PM
Member: FREE
Non Member: *100k IDR food included
11am - 12pmGymnastics Conditioning
1)Handstands: Balance
2) Strength
1) Stall Bars: Core/Grip
2) Oly WL-Clean and Jerk
1) Joint Mobility
2) Strength
Rings: One Arm Pull Up
Flexibility: Hips
11am - 4pm
330pm - 430pmPartner Acro Acro Yoga **Special Class
Movement


100k IDR for Members

250k IDR for Non-Members
430pm - 530pmFoundations: PlancheRings: Muscle Up
Handstands: ConditioningGymnastics ConditioningStall Bars: Human Flag
530pm - 630pmFlexibility: Middle SplitHip Mobility Shoulder MobilityFlexibility: Front SplitHandstands: BalanceCLOSE AT 6PMCLOSE AT 6PM
630pm-8pm
8pm-6amCLOSECLOSECLOSECLOSECLOSE

Class Schedule for November 25 – December 1

All Classes are Lead by a Coach that will modify all exercises to fit the level of each participant. From Beginner to Advanced, all are welcome

HOW TO READ: Rings (Class Title): Muscle Up (Class Focus)

For class descriptions please click here

TIME/DAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
7amOPENGYMDURINGALL
OPERATING
HOURSOPENOPEN
7am - 8amFoundations: Manna/Hollow BackHandstands: Entries/BailsFoundations: Front/Back LeverHandstands: BalanceFoundations: Push/PullOPEN
8am - 9amLegs: Single Leg Squat
Shoulder Mobility/PreHab
Handstands: BalanceJoint Mobility/PreHabFlexibility: Middle SplitFoundations: Core/Legs
9am - 10amHandstands: Balance/EnduranceRings: Muscle UpFoundations: Hollow/Arch Body Handstands: Conditioning
Foundations: ConditioningAcro Yoga
10am - 11amFocused Flexibility: Middle SplitsFocused Flexibility
: Front Splits
Hip Mobility/PreHab
Focused Flexibility
: Thoracic Bridge
Handstands: Entries/BailsHandstands: Mindful PlayHandstand Jam 10AM - 12PM
Member: FREE
Non Member: *100k IDR food included
11am - 12pmHip Mobility/PreHab1)Handstands: Entries/Balance

2) Oly WL-Snatch
1) Handstands: Conditioning
2) Strength
1) Foundations: Planche
2) Oly WL-Clean & Jerk
1) Legs: Glutes/Hamstrings
2) Strength
Flexibility: Hips
11am - 4pm
330pm - 430pmPartner Acro Acro Yoga **Special Class
Movement


100k IDR for Members

250k IDR for Non-Members
430pm - 530pmRings: Muscle UpGymnastics Conditioning: Push/Pull/Legs
Foundations
: Planche
Hip Mobility/PreHab Legs: Split Leg Training
530pm - 630pmHandstands: Straddle/TuckStall Bars
: Grip/Core
Rings:One Arm PullingLegs: Single Leg SquatStall Bars: Human FlagCLOSE AT 6PMCLOSE AT 6PM
630pm-8pm
8pm-6amCLOSECLOSECLOSECLOSECLOSE

Class Schedule for December 2 – 8

All Classes are Lead by a Coach that will modify all exercises to fit the level of each participant. From Beginner to Advanced, all are welcome

HOW TO READ: Rings (Class Title): Muscle Up (Class Focus)

For class descriptions please click here

TIME/DAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
7amOPENGYMDURINGALL
OPERATING
HOURSOPENOPEN
7am - 8amFoundations:PlancheStall Bars: Human FlagShoulder Mobility/PreHabHandstands:BalanceRings:Muscle UpOPEN
8am - 9amFocused Flexibility
: Middle Splits
Foundations: Manna
Stall Bars: Shoulder Mobility/PreHab Focused Flexibility
: Middle Split
Stall Bars: Core/Grip
9am - 10amHandstands: Entries/Bail OutsRings
: Single Arm Pull
Legs :Pistol Squat/Legs
:Glutes/Hamstrings
Handstands: Acro Yoga
10am - 11amRings: Muscle Up
Handstands:BalanceGymnastics Conditioning: Legs/Chest
Joint Mobility/PreHab
Foundations: MannaFocused Flexibility: Thoracic BridgeHandstand Jam 10AM - 12PM
Member: FREE
Non Member: *100k IDR food included
11am - 12pmHip Mobility/PreHab1)Gymnastics Conditioning
: Legs/Shoulders

2) Strength
1) Stall Bars: Spinal Strength

2) Oly WL-Clean and Jerk
1) Foundations :Hollow Back Press

2) Strength
1) Focused Flexibility: Middle Splits
2) Oly WL-Snatch
Handstands:Entries/Balance
11am - 4pm
330pm - 430pmPartner Acro Acro Yoga **Special Class
Movement


100k IDR for Members

250k IDR for Non-Members
430pm - 530pmHandstands:BalanceFoundations
:Front/Back Lever
Rings: Muscle UpHip Mobility/PreHab
Shoulder Mobility/PreHab
530pm - 630pmGymnastics Conditioning:Push/Pull/CoreStall Bars
: Core/Grip
Focused Flexibility
:Front Splits
Handstands:BalanceGymnastics Conditioning: Shoulders/LegsCLOSE AT 6PMCLOSE AT 6PM
630pm-8pm
8pm-6amCLOSECLOSECLOSECLOSECLOSE

Class Schedule for December 9 – 15

All Classes are Lead by a Coach that will modify all exercises to fit the level of each participant. From Beginner to Advanced, all are welcome

HOW TO READ: Rings (Class Title): Muscle Up (Class Focus)

For class descriptions please click here

TIME/DAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
7amOPENGYMDURINGALL
OPERATING
HOURSOPENOPEN
7am - 8amFoundations:
Front/Back Lever
Stall Bars:
Human Flag
Handstands:
Balance
Rings:
One Arm Pulling
Foundations:
Hollow Back Press
OPEN
8am - 9amHandstands:
Balance
Hip Mobility/PreHab
Fundamentals:
Planche
Shoulder Mobility/PreHab
GymnasticsConditioning:
Legs/Push/Pull
Handstands:
Entries/Balance
9am - 10amRings:

Muscle Up
Handstands:
Conditioning
Stall Bars
:
Core
Legs :
Sissy and Levitation Squat
Handstands:
Hands/Wrists/Shoulders
Acro Yoga
10am - 11amJoint Mobility/PreHab Focused Flexibility:
Thoracic Bridge

Legs
:
Single Leg Squat
Handstands
:
Balance/Shapes
Focused Flexibility
:
Front Splits
Stall Bars:
Grip/Core
Handstand Jam: 10am - 12pm

Non-Members: 100k Food Voucher for The Podium Cafe @NirvanaStrength
11am - 12pmLegs:
Glutes/Hamstrings
1)Handstands:
Entries/Balance

2) Oly WL-Snatch
1) Fundamentals:
Manna
2) Strength
1) GymnasticsConditioning:
Push/Pull/Core
2) Strength
1) Joint Mobility/PreHab
2) Oly WL-Clean & Jerk
Focused Flexibility:
Middle Splits
11am - 4pm
330pm - 430pmPartner Acro Acro Yoga **Special Class
Movement


100k IDR for Members

250k IDR for Non-Members
430pm - 530pmHandstands:
Entries/Bails
Shoulder Mobility/PreHab Gymnastics Conditioning:
Shoulders/Core/Legs
Rings:
Muscle Up
Fundamentals:
Front/Back Lever
530pm - 630pmGymnastics Conditioning:
Shoulders/Core/Legs
Focused Flexibility
:
Middle Splits
Hip Mobility/PreHab Handstands
:
Balance
Joint Mobility/PreHab CLOSE AT 6PMCLOSE AT 6PM
630pm-8pm
8pm-6amCLOSECLOSECLOSECLOSECLOSE
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