Tuesday 2017.12.19

Dec 18, 2017

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Gymnastics

8 Rounds:

  • 20 Double Unders
  • 6 Chest to Bar Pull Ups

Rest :20 between rounds.

Conditioning

With a partner, alternating full rounds, complete as many rounds as possible in 16:00:

  • 10 Kettlebell Swings (53/35)
  • 10 Burpees
  • 10 Toes to Bar

 

Monday 2017.12.18

Dec 17, 2017

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Strength

Front Squat

  • 4 x 3-5 @ 55X1

Try and go heavier than 2017.12.04

Conditioning

For Time:

  • 42 Wall Balls (20/14)
  • 21 Burpee Box Jump Overs (24/20)
  • 30 Wall Balls
  • 15 Burpee Box Jump Overs
  • 18 Wall Balls
  • 9 Burpee Box Jump Overs

Saturday 12.16.2017

Dec 15, 2017

*Reminder*

The gymnastics clinic with Rupert is today from 0730-0930.

0830 Open Gym is cancelled.

Heads up on holiday scheduling…
We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:
  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Conditioning

Working in teams of 4, complete for time:

  • 30 Synchronized Air Squats
  • 20 Synchronized Burpees
  • 100 Axle Bar Power Cleans (rotate every 5) (135/95)
  • 30 Synchronized Air Squats
  • 20 Synchronized Burpees
  • 100 Axle Bar Push Jerks (rotate every 5)
  • 30 Synchronized Air Squats
  • 20 Synchronized Burpees
  • 100 Axle Bar Clean and Jerks (rotate every 5)

 

Friday 2017.12.15

Dec 14, 2017

Strength

3 Rounds:

  • 6-8 Single Leg Kettlebell Deadlifts @ 30X1 per leg
  • 1.1.1 High Box Jump (rest :10 between jumps)

Conditioning

3 Rounds:

  • 20/15 Calorie Bike or Row
  • 20 Deadlifts*

Rest 3:00

*Round 1 weight = (185/125)

Round 2 weight = (225/145)

Round 3 weight – (255/165)

Thursday 2017.12.14

Dec 13, 2017

Barbell Cycling

6 Rounds:

  • :25 Unbroken Thrusters @ 10X1
  • :10 Rest

Conditioning

With a partner, alternating full rounds, complete as many rounds as possible in 18:00:

  • 10/7 Calorie Bike or Row
  • 30 Double Unders
  • 2 Wall Walks