23 December 2016

CHRISTMAS HOLIDAY SCHEDULE:   

FRIDAY, 23 DEC:  No 5:00 p.m. Class, all other classes will run as scheduled.

SATURDAY, 24 DEC:  Open Gym 10:00 a.m. to 12:00 p.m.; all other classes canceled

SUNDAY, 25 DEC:  Closed – No classes

MONDAY, 26 DEC:  Open Gym 4:00 p.m. to 6:00 p.m.; all other classes canceled

NEW YEAR PERFORMANCE NUTRITION CHALLENGE KICKS OFF 9 JANUARY!  REGISTER ONLINE NOW! 

Our New Year 2017 Performance Nutrition Challenge Kicks off on 9 January 2017!  We will once again be running a 12 week challenge.  If your goal for 2017 is to finally dial in your nutrition and increase performance not only in the gym but in your daily lives, then this is the challenge for you!  You can register online via the link below.  We will also be holding another info session on Saturday, 31 December if you were unable to make the previous info session.  This is a great opportunity to learn more about the challenge and see if its right for you.

The challenge will run from 9 January through 31 March (12 weeks).  Starting on 7 January through 11 January  we will run the initial Performance WOD and body composition assessment to include an opportunity to obtain a DEXA Scan (this is optional).

NEW YEAR NUTRITION CHALLENGE INDIVIDUAL REGISTRATION

NEW YEAR NUTRITION CHALLENGE COUPLES REGISTRATION

 

 

FRIDAY SCHEDULE: 

Reminder we will not have a 5:00 p.m. class on Friday due to the holiday.  On Saturday we will run Open Gym hours from 10 a.m. to 12 p.m.  At 11:00 a.m. we will hold the 12 Days of Christmas WOD for anyone who would like to join/participate.

 

STRENGTH:

Overhead Squat

5/5/5/5/5 @ 60/65/70/75/80%

 

WOD:

OPEN WOD 14.4

AMRAP: 14 Minutes


60 Calorie Row
50 TTB
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle Ups

 

CORE/RECOVERY:

Spend 10 Minutes Mobility/Recovery Work