Thursday 2018.12.27

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

Wednesday 2018.12.26

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.

Monday 2018.12.24

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

Week of 2018.12.24 Preview

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

Saturday 2018.12.22

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:

  • 3000m Row

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.