Holiday Schedule
HOLIDAY SCHEDULE To help you maintain your fitness during the holidays, we will have options for you EVERY DAY… yes, even on Christmas Day! While others are closed, we’ll stay open so you can continue to make those GAINZZZZ!
There are some adjustments to the schedule with modified hours, so please read this carefully!
Friday 12/22: Holiday WOD and Potluck. We will be doing the 12 Days of Christmas WOD at 6:30pm followed by a potluck directly following (that means bring a dish to share!). The same 12 Days of Christmas WOD will be the WOD for all of the classes that day.
Saturday 12/23: Normal class schedule at 9, 10 and 11a. There WILL BE an 8am competitor’s class as well!
Sunday 12/24: Open Gym 9a to Noon (no Yoga this Sunday)
Monday 12/25: (Christmas Day): Open Gym 9a to 2p
Tuesday 12/26: Noon, 4:30p and 5:30p classes only. Open gym from 1-4:30.
Wednesday 12/27: Regular schedule
Sunday 12/31 (New Year’s Eve): Open Gym 9a – Noon
Monday, 1/1 (New Year’s Day): Open Gym 11a – 2pm
“Work It”
20 1 Arm DB Snatch
(take the DB from the ground to overhead, switch arms each rep)
25 Box Jumps
30 Front Rack Lunges
2 Rounds
**For the DB, go as heavy as possible. BUT make sure it is something you can lift with good form while fatigued.**
Fitness: 95/65
RX: 115/75
RX+: 135/95
Another great one to start the week! The 1 ARM DB Snatch can and should be a little heavier. The Front Rack lunges are not meant to be unbroken. Overall the timing should be over 10 minutes. The strength WOD should be a great little warm up for the workout.
Some strong men with some big bells…
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MORE YOGA
YOGA AT 8:15
Coach Ashley is back it again for your yoga needs. Come in and get flexy!
]]>Saturday, December 16th 2017
WOD
30 Wall Balls
25 Sit ups
20 KB SDHP
5 Shuttle Runs
4 Rounds
Shuttle run- Down and back = 1
Fitness: 35/26
Performance: 53/35
Open: 70/53 (40 wall balls/15 GHD Sit ups)
Coach’s Tip: Today is longer, but we are putting on a cap at 28 minutes That is approximately 7 minutes per round, so if you are taking longer scale weight or volume. Should be a fun long Saturday workout!
LAST CHANCE TO GET YOUR HOODIE!
LAST DAY TO ORDER HOODIES!
50 M Double DB Overhead Walking Lunge
50 M Farmers Carry
5 Power Cleans
20 min AMRAP
Fitness: 115/75
Performance: 155/105
Open: 185/125
Alternate rounds
Fitness: Weighted walking lunge
Coach’s Tip: We have something a little different today for the partner WOD, but it should be fun though! Partner One will start on one side of the cones and walk down and back with the lunges, down and back with the Kbs and then hit 5 heavy power cleans. The lunges will be extremely challenging. For the fitness, scale by holding the DBs on your shoulders (you can probably go a little heavier that way).
#relationshipgoals
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