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World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.  Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, etc., hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.

Regularly learn and play new sports.

 

Courtesy of CrossFit, Inc.

Ashtanga Primary Series Yoga at Vance

 

This approach is based on a strategic sequencing of postures and a focused breathing technique to build strength, flexibility, and spinal alignment. The classes are constantly moving, flowing, and evolving to work the skeletal, muscular, and nervous systems. The classes below meet at the HAWC.


Class Schedule


Monday: 1200 - 1300 AND 1800 - 1900

Tuesday: 0830 - 0930

Wed: 1200 - 1300

Thurs: 0600 - 0700

 

 

Yoga Instructor Selena Duffy


Selena Duffy has a degree in Dance Teaching and Movement Analysis with which she has continually developed a teaching style that follows a kinesthetic and clinical based philosophy. Yoga was a natural progression after spending most of her years studying, performing, and teaching dance. She received her Ashtanga Primary Series Teaching Certificate from ITS YOGA in San Francisco. She has been doing CrossFit for one year and believes it is an equally important and complimentary component to Yoga.