19 December 2015

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ANNOUNCEMENTS: 

 

NEXT HEAVY LIFTERS CLUB CYCLE: 

Our next Heavy Lifters Cycle kicks off on Saturday, 9 January 2016!  This cycle we have moved our class time to Saturdays at 11:30 a.m.  We will be putting our regular 11:30 class on hold during the 6 week cycle for those who would like to participate in the 6-week course.  Cost is $60.   The class will run from 9 January 2016 through 20 February 2016.  For more information or to register online follow the link for Heavy Lifters Club.

NEXT “BUMP BE GONE” LADIES PERFORMANCE BOOTCAMP: 

We are excited to announce that we will be kicking off our next cycle of our “Bump Be Gone” Ladies Performance Bootcamp just after the New Year.  The 6-week bootcamp will run from 4 January 2016 through 17 February 2016.  We will offer both a morning camp (Monday, Wednesday and Fridays at 10:30 a.m.) and an Evening Camp on Monday and Wednesday at 7:30 p.m. and Friday at 6:30 p.m.  To get more information or to register please follow our Bump Be Gone Boot Camp Link. Sign up by 20 December and use promo code BBG2016 to receive $25.00 off our New Year Boot Camp. 

NEXT PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE: 

Our next 6-week Performance, Nutrition, and Lifestyle Challenge is set to kick off on 25 January 2016. We will host an information session on Thursday, 14 January for anyone interested in participating. For more information and to register for the challenge follow the link PNL CHALLENGE.

 

CORE: TABATA  X  2

ALT BICYCLE CRUNCHES

PLANK JACKS

 

WARRIOR: POWER SNATCH LADDER

( 30 MINS TO COMPLETE )

55/75/95/105/115/125/135/155/175/195/205/215

 

PARTNER WOD: FOR TIME  ( TEAMS OF 3 )

** 30 MIN TIME CAP **

60 SQUAT CLEANS    155/105

60  HSPU’s

15 ROPE CLIMBS

40 SQUAT CLEANS

40 HSPU’s

10 ROPE CLIMBS

20 SQUAT CLEANS

20 HSPU’s

5 ROPE CLIMBS

 

WOD:  10:30 , 11:30

PARTNER WOD

50 DEADLIFTS    ADV: 155/105, RX; 135/95, SC; 115/75

50 HANG CLEANS

50 FRONT SQUATS

50 PUSH PRESS

50 PUSH JERK

BAR CAN NOT REST ON GROUND AT ANY TIME

( MUST BE HANDED TO TEAM MEMBER )

** 5 BURPEE PENALTY FOR EACH MEMBER IF BAR RESTS ON THE GROUND **