October 4, 2017

2 sets of:
10 step walking lunge
10 dumbbell push press
10 goblet squats
10 dumbbell snatch
5 box jumps
5 burpees

3 round for time:
20 Alternating dumbbell snatch 50/35
20 Dumbbell goblet squats
20 Burpee box jump overs 24″/20″

3 rounds for time of:
14 Alternating dumbbell snatch
14 Dumbbell goblet squats
14 Step-ups
14 Burpees

2 sets of:
1:00 plank hold
:45 arch hold
:30 side plank each side
10 Russian kettlebell swings

1 set each side of:
1:00 Dragon
1:00 Pigeon

Running as a Skill – Specialty Course 

Running is wildly popular. It’s accessible, free, rewarding and many people claim that running allows them to “zone out” and relieve stress. Unfortunately, running isn’t simply putting one foot in front of the other. It’s a skill, just like lifting, golf or any other sport. Does running cause you shin splints, IT band issues, plantar fasciitis or other pain? More

likely than not, it’s your running technique.

Starting later this month, we are holding a course that will allow you to

practice and improve your running. We will meet twice per week for an hour on Monday and Wednesday afternoons (5:30 PM) for a month (8 sessions total). Included in the course is video analysis, drills and personal attention/coaching. The entire course is $100 and starts on October 25 and ends November 20. Spaces are limited, so if you’d like to register, email Wendy at

Joanne Duncanson, Physical Therapist, running coach and VS+C member will be leading. Additional information can be found in the PDF here: Running as a skill flyer


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