- 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 | Bench Press 6 x 4 (build) + ATW Planks 6 x 6 / Side
MetCon | For Time
20 Thrusters (75 / 55)
20 RDLs (75 / 55)
20m Frog Hop Burpees
40 Thrusters (45 / 35)
40 RDLs (45 / 35)
40m Frog Bop Burpees
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
Power Clean 4 x 3
Accessory and / or Skill Work + Stretch / Mobility Work
Join Coach Sammy Jo at 4:30 p.m. for Festive Friday.
Free Class Challenge
Encourage your peeps to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register now.