23 December 2015
REMINDER: We will only be open from 10 TO 12 Christmas Eve. We will offer an OPEN GYM format.
We will be CLOSED on Christmas
We will run our normal 9 am WARRIOR PROGRAM on Saturday with a 1 hour OPEN GYM Format to follow at 10:30.
There will be no 11:30 class this Saturday December 26th.
Wishing you all a Happy Holiday and Merry Christmas
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.
MID ATLANTIC ERG SPRINTS 2016
Looking for an event to test your ERG ( Rowing Skills ) ? Why not consider getting your friends together for the MID ATLANTIC ERG SPRINTS http://ergsprints.com/schedule/
We have a couple of members Adam and James who are looking to get a team together. Contact Coach TAT at bikermike1971@mac.com if you might be interested in joining their team or forming a team of your own.
CORE: 30 SEC RING SUPPORT HOLDS X 3
WOD: THE 12 DAYS OF CHRISTMAS
FOR TIME ( 45 min Time Cap )
WORKOUT IS PERFORMED JUST LIKE THE SONG IS SUNG
DAY 1: 1 MUSCLE UP or ROPE CLIMB
DAY 2: 2 POWER CLEANS ADV: 115/75, RX: 95/65, SC: 75/55
DAY 3: 3 THRUSTERS
DAY 4: 4 1 ARM ALT DB SNATCH 45/25 ADV: 65/45
DAY 5: 5 AIR SQUATS
DAY 6: 6 PUSH PRESS
DAY 7: 7 BOX JUMPS 24/20
DAY 8: 8 BAR HOP BURPEES
DAY 9: 9 OH PLATE LUNGES 45/25
DAY 10: 10 WALL BALLS 20/16
DAY 11: 11 TTB
DAY 12: 12 DEADLIFTS
