Armour@TheBay x Innervate CrossFit

PUBLISHED July 31st, 2015 02:50 am | UPDATED May 9th, 2018 03:13 am

The third challenge for Armour@TheBay by Under Armour is in partnership with functional fitness gym Innervate CrossFit.

Join us at our free workout sessions conducted by Leonard Kong, CrossFit trainer at Innervate Fitness, across 6 weeks at The Fullerton Pavilion Rooftop by Fullerton Bay. Throughout the challenge, you will gain encouragement and training tips from Leonard, who will be with you every step of the way, pushing you to Earn Your Armour.

i) Innervate Functional Fitness:

A unique training programme that incorporates many elements, it is the first fitness regimen to define fitness in a meaningful and measurable way.

1. Warm Up Drills & Skills
2. Learning the Air Squat
3. Innervate Functional Fitness Workout
4. 7-minute As Many Rounds As Possible
5. Alternating Air Squat / Pushup Workout

ii) Personal Defence Readiness:

The study of human movement as it relates to violence, fear and aggression, based on Tony Blauer’s S.P.E.A.R System which harnesses the unparalleled speed of the body’s reflexive responses and instinctive survival mechanisms. Participants will learn how this natural response to danger serves as a bridge and can be converted to a protective and tactical response. Through a series of close quarter skills, drills and applications, students will learn to appreciate and harness their bodies as an effective human weapon system.

1. Self Defence Position (SPEAR posture)
2. Palm Strike
3. Workout explanation and slow speed trial
4. Personal Defence Readiness Workout
5. As Many Rounds As Possible (AMRAP)
6. Palm Strike (Stun & Run)

The event will take place every Wednesday from 22 July to 26 Aug at The Fullerton Pavilion Rooftop @ Fullerton Bay, from either 6.30pm – 7.30pm OR 7.30pm – 8.30pm.

For more information, please see [here](https://www.facebook.com/InnervateCF).