Tuesday 2019.01.01

Dec 31, 2018

Holiday Schedule

New Year’s Day 1/1 – One class at 0900 (NO childcare)
Open Gym 1000-1130

Conditioning

Working in teams of 3, complete:

  • 2019m Row (alternate every 1:00)

Then, each athlete at a station, complete 5 rounds of:

  • 19 Burpees
  • 19 Alternating Dumbbell Snatch (50/35)
  • 19 Abmat Sit Ups

then complete:

  • 2019m Row

Week of 2018.12.31 Preview

Dec 31, 2018

Holiday Schedule

JANUARY
NYE Monday 12/31 we are running a limited class schedule with only one evening class. There will be the following classes: 0530, 0630, 0900 (NO childcare), 1130, 1715

New Year’s Day 1/1 – One class at 0900 (NO childcare)
Open Gym 1000-1130

Microcycle Preview

  • Monday: Clean
  • Tuesday: Team workout
  • Wednesday: Overhead Squat
  • Thursday: Long conditioning
  • Friday: Back squat
  • Saturday: Team workout

Monday 2018.12.31

Dec 30, 2018

Holiday Schedule

JANUARY
NYE Monday 12/31 we are running a limited class schedule with only one evening class. There will be the following classes: 0530, 0630, 0900 (NO childcare), 1130, 1715

New Year’s Day 1/1 – One class at 0900 (NO childcare)
Open Gym 1000-1130

Strength

Every :30 for 7:00:

  • Clean from position 2 x 2 reps

Conditioning

4 Rounds for time:

  • 60 Double Unders
  • 8 Dumbbell Hang Squat Cleans (50/35)
  • 20/15 Calories

Saturday 2018.12.29

Dec 28, 2018

Holiday Schedule

NYE Monday 12/31 we are running a limited class schedule with only one evening class. There will be the following classes: 0530, 0630, 0900 (NO childcare), 1130, 1715

New Year’s Day 1/1 – One class at 0900 (NO childcare)
Open Gym 1000-1130

Conditioning

With a partner, alternating full rounds, complete 4 rounds each of:

  • 10 Pull Ups
  • 2 Man Makers (35/25)

Then, complete 4 rounds each of:

  • 10 Toes to Bar
  • 40 Double Unders

Then, complete 4 rounds each of:

  • 20 Kettlebell Swings (53/35)
  • 10/8 Calories

35:00 time cap.

Friday 2018.12.28

Dec 27, 2018

Holiday Schedule

DECEMBER
*Normal schedule resumes 12/27

JANUARY
NYE Monday 12/31 we are running a limited class schedule with only one evening class. There will be the following classes: 0530, 0630, 0900 (NO childcare), 1130, 1715

New Year’s Day 1/1 – One class at 0900 (NO childcare)
Open Gym 1000-1130

Strength

Back Squat

  • Build to a heavy 2-3 @ 33X1
  • Drop 10% and do 2 sets of 2-3 @ 33X1

Conditioning

For time:

  • 800m Run

then 10 rounds:

  • 10 Air Squats
  • 20m Farmer’s Carry (50/35)
  • 6 Burpees over the Dumbbells