Thursday – 122817

Trey looking jacked as usual during pull-ups.

As of right now, the gym will be closed Monday, New Years Day.  BUT stay tuned for perhaps an open gym.  You never know.  We will have normal hours Tuesday.

Strength
Back Squat
Find your 5 rep max.
You should be able to beat whatever you got. 091817!

Workout of the Day
18 min ladder
Cals on rower
Pullups
Kb swings (70/53)

*by 2’s
*scale pullups to 1’s if needed

Post your scores to the Whiteboard.

Wednesday – 122717

Another new member for Christmas, please welcome Neeraj!

Olympic
Snatch
Find your 2 rep max.
These are not touch and go. Drop the bar, reset.

Workout of the Day
3 rds for time
400m run
10 power cleans (185/133)
20 box jumps (24/20)
40 situps
*25 min cap

Post your scores to the Whiteboard.

Friday – 122217

Bret with a super strong finish to his kettebell swing.

IMPORTANT!!  Unfortunately due to all my coaches either heading out of town early for the holidays or having to work, Saturday’s 9:30 class will have to be an open gym until noon.  Sorry, I miscalculated who was doing what and ended up with not having anyone available.  Friday’s schedule is still normal.  As for next week, remember we are closed Monday and have one class at 9:30 a.m. on Tuesday.  Wednesday we are back to normal hours.  Merry Christmas everyone!

Workout of the Day
Time for 2018’s version of

“12 days of eXmas”
1 thruster (155/113)
2 power cleans
3 kb snatch per arm (53/35)
4 chest to bar pullups
5 bar facing burpees
6 cals assault bike
7 deadlifts
8 wall balls (30/20)
9 toes to bar
10 box jumps (24/20)
11 pushups
12 front squats

We will cap this at 45 minutes.  This workout works like the song, after 3, 2, 1, GO!  You will perform:

1 thruster, 2 power cleans + 1 thruster, 3 KB snatch per arm + 2 power cleans + 1 thruster, 4 CTB pull-ups + 3 KB snatch per arm + 2 power cleans + 1 thruster.  Workout is done when you start with 12 front squats and work your back to the thruster!

Post your scores to the Whiteboard.

Thursday – 122117

Thank you to every one who came out the Christmas party! So good to see how good Scot and Natalie are doing. Thanks you two for the card!

CHRISTMAS HOURS!  We will have normal hours Friday and Saturday.  Don’t count on open gym Sunday but stay tuned to the Facebook group just in case.  We are closed Monday, Christmas day.  Tuesday will be a team workout at 9:30 then the gym will stay open until noon for open gym.  Normal hours will resume on Wednesday.

Injury Prevention
2 min per leg smash quads
2 min per leg couch stretch
2 min per leg smash hamstrings
10 reps per leg “starter stance” stretch w/5 second hold

Workout of the Day
2k row
3 min rest
2k row

*score each row separately

Post your scores to the Whiteboard.

Wednesday – 122017

Ashley doing a great job showing having a successful box jump is almost more about your ability to pick your knees up than it is to jump high.

Strength
Front Squat
Find your 5 rep max.

Workout of the Day
Death by power cleans (135/93)

*EMOM- 4 lateral bar burpees

Post your scores to the Whiteboard.