We have a couple changes to the schedule for new week.  Join us! Monday: 9:30-10:30am and 5:30-6:30pm. Tuesday: 10:00-11:00am We will be back on our regular schedule as of Wednesday January 2nd.

6 Rounds of: Curtis P X 5 @ manageable load Sandbag Zercher Carry X length of gym and back @ 60#/40#, heavier if you can Then, 3 rounds of: Russian Twist X 30 @ 45#/25# Flutter Kicks X 30 Pigeon X :30 each side

Same as yesterday since no one was able to do it : )

Skill Work: 15:00 Pistol Squat progression. Then… 4 rounds of: – Overhead Squat X 10 @ 115#/75} – Double Under X 30

1 – Ground to Overhead 135#/95# 2 – Inchworms 3 – Sandbag Get Ups @ 60#/40# 4 – Deck Squats 5 – Burpees 6 – Pull Ups 7 – KB swing @ 53#/35# 8 – Box Jumps @ 24”/20” 9 – Push Ups 10 – Wall Balls 11 – Deadlifts @ same load 12 – Toes to Bar

There is a class scheduled for Christmas Eve at 9:30am.  This will be the only session offered on Monday.  Get your workout on and then get your celebrations underway.  Start the day energized, clear, and empowered!  We have a very special “12 Days of Christmas” theme in store for your courtesy of Coach D and Lori. Bonus points if you wear an ugly Christmas sweater/shirt or Santa hat to class!

Rounds and Reps in 15:00 of: Overhead Walking Lunges X length of mats @ 45#/25# Pull Up X 10 Shoot Through Burpee X 3 Then, 3 rounds of: Snail Walk X length of mats Inchworm (with Push Up) X length of mats Pigeon X :30 each leg Thread the Needle X : 30 each side

RKC Arm Bar practice X 10:00. Keep loads light to moderate. Turkish Get Up practice X 10:00. Do singles at a heavy yet manageable load. Windmill practice X 10:00. Start with lighter loads X 3-5 reps per side to set the movement patter, then work up to heavier singles. Then… 3 Rounds of: – Cauldron w/Lunge X 5 each direction @ 25#/10# – Slasher/Halo X 10 each direction @ 53#/35# […]

Dan demoing some of what went down in class on Monday: Strict Pull Up + Strict Toes to Bar.  Give it a shot!

If you do not know your 1RM for these movement, just make it heavy yet manageable. No crappy form. Every minute on the minute (EMOM) X 7 minutes do Hang Power Clean X 5 reps @ 75% of 1RM Rest X 3:00, then… EMOM X 7 do Push Jerk X 3 @ 75% of 1RM Rest X 3:00, then… 3 Rounds of: – Run X 400 meters – Rest 1/2 […]