Capoeira at Flux

To celebrate the arrival of spring and spread awareness of the capoeira scene in Regina, Flux School of Human Movement is hosting a 6 week semester for beginners, starting May 11.

The Flux School of Human Movement capoeira club operates as a satellite school of Capoeira Los Angeles under Contra Mestre Parafina. In this introductory course you will learn basic kicks, escapes, and acrobatics. You will also learn basic music skills, some Portuguese and the history of capoeira. The course focuses on developing your strength, coordination, mobility, rhythm, speed and balance.

Details
Monday May 11th to Sunday June 21st
3 classes per week: Mondays at 6:30pm, Wednesdays at 8:30pm and Sundays at 11:00am
*dress code for capoeira is long pants, comfy shirt and bare feet*

Cost
Flux members: 17 credits
General public: $250 + GST
Students: $175 + GST

Classes are open to movers aged 12 and up.

To register, please complete this short online form. Fees are due before the start of the semester.

If you have any questions, stop by Flux, 3424 13th Avenue or email Ariane (fluxcrossfit.info[at]gmail.com).

Saturday, May 2, 2015

WARM UP
10 min of joint prep
400 meter run at 50% 

A. TGU TIME!
Advanced: go to a max
Intermediate: 6 reps x 4 sets

A. Every 5 minutes x 5 sets:
1 snatch plus 3 OHS 85/125 lbs
sled push- use the full length of the outdoor mats x 2 (use approximately 45-45 x 4). Should take less than 30 sec to go there and back.

Beginners:
10 hang power snatches
sled push 



Friday, May 1, 2015

WARM UP
10 min of joint prep
400 meter run at 50% 
A1. stationary cossacks x 10 x 2 sets
A2. trap 3 stick raises x 10 reps plus 10 sec hold x 2 sets

A. 3-5 wall walks x 3 sets; rest 2 minutes

B. Every 5 minutes x 5 sets
5 back squats from rack (use your temp working sets, ie, 40x1 x 3 reps, but now no tempo).
15 burpees
AMRAP kipping pull ups in 30 sec.


Thursday, April 30, 2015

WARM UP
5 min of joint prep
5 min of calisthenics
A1. stationary cossacks x 10 x 2 sets
A2. trap 3 stick raises on belly x 10 plus 10 sec hold on last rep x 2 sets

A. Alternating every minute for 10 minutes:
kipping hspu x 7-15 (advanced to a deficit).
Power clean and jerk x 5  - take 85% of your new 1RM clean and jerk

B.  Row x 21 calories
      DB or KB thruster 35/55 lbs x 10 reps
      Rest 60 sec.
      5 sets