- Job well done by the athletes who competed in Saturday’s In House Powerlifting Meet. Read more.
- Have you set your training goals for 2018? Not sure where to begin? Email Coach Karen to schedule a 321 Goal! free consultation.
- The Winter Wonderland Team WOD is Saturday, Dec. 16. Don’t forget your $10-$15 grab bag gift (no White Elephants, please). Please register for class.
- The Performance Enhancement Technique this week is the Stability Ball – Wall Double Leg & Single Leg Squat Progression. Work this progression following your workout or during Open Gym. If you haven’t already, be sure to book your free PT consult with Chris.
Strength | KB Sumo DL 4 x 20 + SB Ham Curls 4×12
MetCon | Three Rounds for Total KB Swings | In 5 Minutes
Max KBS (Rx 53/35) (Rx+ 70 / 53)
Rest 2 Minutes
Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.
Back Squat 3 x 5
Press 3 x 5
Deadlift 1 x 5
Accessory and / or Skill Work + Stretch / Mobility Work
Join Coach Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for Temptation Tuesday.
Make up a missed workout, or work on skills & mobility at 9:30 a.m. – 10:30 a.m. & 4:30 p.m. – 7:30 p.m.
Free Class Challenge
Encourage your peeps to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register now.