- 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. 9. 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 | 6 x 4 each of the following:
Strict Pull Ups (CTB if possible) OR Bar Muscle Ups
Around the Worlds
GHD Ext w/ 10s hold at full extension
Warm up to MetCon Clean
MetCon | “Open 15.4” | Complete as many reps as possible in 8 minutes of:
3 Handstand Push Ups
3 Cleans (185 / 125)
6 Handstand Push Ups
9 Handstand Push Ups
12 Handstand Push Ups
15 Handstand Push Ups
18 Handstand Push Ups
21 Handstand Push Ups
… and so on, adding 3 reps to the Handstand Push Up each round, and 3 reps to the Clean every 3 rounds.
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.
Front Squat 3 x 5
Bench 3 x 5
GHD Complex 3 x AMAP
Pull Ups 3 x AMAP
Accessory and / or Skill Work + Stretch / Mobility Work
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria
Youth Athletic Development
The older Primary School and Middle School students join Coach Web at 4:30 p.m. for Strength and Conditioning work.
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.
Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.