Dec 26, 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
Conditioning
Every 2:00 for 30:00:
- First 2:00 – 400/350m Row at 2k pace
- Second 2:00 – 20 Kettlebell Swings (53/35) + 30 Double Unders
- Third 2:00 – 15 Burpees + 15 Abmat Sit Ups
Dec 25, 2018
Holiday Schedule
DECEMBER
Christmas Day (Monday 12/25) – Closed
Wednesday 12/26 – One class at 0900 (childcare available)
*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
Conditioning
Working in teams of 3, complete for time:
- 400m Run together
- 60 Power Cleans (155/105)
- 120 Wall Balls (20/14)
- 180 Calories
- 120 Wall Balls
- 60 Power Cleans
- 400m Run together
Alternate every 5 reps on the power cleans, 20 reps on the wall balls, and 20 calories.
Dec 23, 2018
Holiday Schedule
DECEMBER
Normal Schedule through Sunday 12/23
Chrismas Eve (Monday 12/24) – One class at 0900 (childcare available)
Christmas Day (Monday 12/25) – Closed
Wednesday 12/26 – One class at 0900 (childcare available)
*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
Conditioning
“12 Days of Christmas”
- 1 Sandbag Clean
- 2 Box Jumps
- 3 Burpees
- 4 Dumbbell Power Cleans (35/25)
- 5 Dumbbell Thrusters (35/25)
- 6 Toes to Bar
- 7 Pull Ups
- 8 Wall Balls
- 9 Burpee Box Jump Overs
- 10 Dumbbell Squats (35/25)
- 11 Devil Press (35/25)
- 12 Calories Assault Bike
Dec 23, 2018
Holiday Schedule
DECEMBER
Normal Schedule through Sunday 12/23
Chrismas Eve (Monday 12/24) – One class at 0900 (childcare available)
Christmas Day (Monday 12/25) – Closed
Wednesday 12/26 – One class at 0900 (childcare available)
*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
Microcycle Preview
- Monday: 12 Days of Christmas
- Tuesday: Closed
- Wednesday: Team workout
- Thursday: Long conditioning
- Friday: Back squat
- Saturday: Team workout
Dec 21, 2018
Holiday Schedule
DECEMBER
Normal Schedule through Sunday 12/23
Chrismas Eve (Monday 12/24) – One class at 0900 (childcare available)
Christmas Day (Monday 12/25) – Closed
Wednesday 12/26 – One class at 0900 (childcare available)
*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
Conditioning
In teams of 3, in 30:00 complete:
then with remaining time as many reps as possible of:
- 11 Toes to Bar
- 20 Air Squats
- 16 Kettlebell Swings (53/35)
Complete the row with one person working at a time.
For the second part, each athlete occupies a station and rotate only once everyone has completed their prescribed work.