LOOK WHAT'S NEW AT A4
Starting this week, A4 will add two new classes to the schedule. 

OLYMPIC WEIGHT LIFTING AND POWER LIFTING 
Coached by Josh Bishop 
Wednesdays 7:30-8:30p.m.  
Olympic weightlifting, also called Olympic-style weightlifting, or weightlifting, is an athletic discipline in the modern Olympic program in which the athlete attempts a maximum-weight single lift of a barbell loaded with weight plates. The two competition lifts in order are the snatch and the clean and jerk.
Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift.
THIS IS A LEVEL 2 ONLY CLASS. IN ORDER TO JOIN THIS CLASS ADAM OR JOSH MUST EVALUATE YOUR TECHNIQUE ON EACH LIFT. 

A4 HYPERFIT 
Coached by Amanda Lerner and Bronwen Alexander
Mondays and Thursdays  6:00-6:30
 Hyper Fit combines body weight exercises with lighter weights and endurance exercises to create a high-intensity fat burning 30 minute workout. This workout is perfect for those with limited time and apprehension towards heavy lifting. 
ALL LEVELS ARE WELCOME. 

How to Do a Toe to Bar

The Toe to Bar is an effective way to condition your core. Practiced by crossfit experts, perhaps you have seen the acrobats whipping their legs up to touch the bar at the gym before. In fact, every muscle in your core is utilized by this exercise, but it requires some practice. Make sure that you prepare properly for the Toe to Bar, as this is considered an intermediate to advanced cross fit exercise.

Rhythm is very important when practicing the Toe to Bar. You must time you movements properly, and allow your body to flow forward and back smoothly. You shouldn’t be whipping back and forth, or flailing to try and get your feet up to the bar. Start with a Knee to Elbow or Knee to Chest movement, as this will help to facilitate the rhythm require for the Toe to Bar.

With your hands on the bar at about shoulder width, start to get your rhythm by lifting your chest forward. Allow your feet to swing forward and back a little while you get comfortable with the motion. Your chest should lift forward and back in contrast with your feet. As your rhythm continues, you will feel the momentum of the swinging motion – this is when you want to lift your knees up, either to your chest or elbows. Continue an easy swinging rhythm throughout, and you will start to get a feel for the motion necessary for a Toe to Bar.

Once you have that down, all you have to do is add a kick at the end of the Knee to Chest movement. You will want to follow all of the same directions for the above movement: Start out hanging in a hollow body position. Get a rhythm going, alternating between lifting your chest out and swinging your legs forward and up. As you reach the top of your swing, simply lift your legs until your toes touch the bar. Be sure to keep your legs as straight as possible, and keep your head in throughout the movement to avoid neck strain.

Practice the set up in your gym, and get results. Enhance your core strength by adding the Toe to Bar to your cross fit regimen.