- 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.
Skill |Tabata Intervals | Pistols + Double Unders | 1:10 rest between movements
MetCon | Six Rounds of 40s Work + 20s Recovery | For Total Reps
Alternating DB Snatch (50 / 35)
AbMat Sit Ups
Post WOD | Accumulate 3 Minutes Hollow Hang from Bar | Complete 10 Ring Rows Every Time Your Break
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 Sammy Jo at 9:30 a.m. & 4:30 p.m. for Thursday Thrills.
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.