Today's Workout:
A. 3 sets of:
Double-Unders x Max Reps in 60 seconds
L-sit Hold x 30-40 seconds

B. Every minute, on the minute, for 6 minutes of:
Sumo Deadlift x 2 rep @ 75%

Immediately followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 80% (up 2% from last week)

C. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
300 meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20)

Box Brief:

PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!

Schedule for Christmas Week:

Monday - Wednesday: Normal Class Schedule

Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am

Friday, December 25th: CLOSED

Saturday, December 26th: Normal Saturday Class Schedule

Today's Workout:
Scheduling Reminder: 8:30am and 10:00am classes only today. We are CLOSED tomorrow. Merry Christmas!
"12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run (or 200 Meter Row)
2 – Power Cleans (135/95 lb.)
3 – Front Squats (135/95 lbs)
4 – Ring Dips (modify with Box Dips)
5 – Burpees
6 – Toes to Bar
7 – Pull-ups
8 – Kettlebell Swings
9 – Box Jumps (24/20")
10 – Handstand Push-ups (or HR Push-ups)
11 – Shoulder to Overhead (135/95 lbs)
12 – Man Makers

Perform for time, or just for fun.

Today's Workout:
Scheduling Reminder: we will be following a Holiday Schedule tomorrow, Thursday, December 24th - 8:30am and 10:00am classes only!
A. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B. Every 90 seconds, for a total of 3 sets:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps

*Press the bar as fast as possible off of the chest all the way to lockout.

C. 3 sets of:
Empty Bar Good Mornings x 20 reps
Kettlebell Side Bends x 20 each side
Rest as needed

Box Brief:
Urgent Announcement: TODAY, WEDNESDAY, December 23rd, the parking lots in front will be closed for events hosted by New Hope and Alley Cats. This means the Weightlifting Club, the 6:00pm and the 7:00pm classes must park on the street or in front of the gym. If you are attending the 4:00pm or 5:00pm classes, you must leave by 6:00pm. We apologize in advance for the inconvenience. Thanks!

PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!

Schedule for Christmas Week:

Monday - Wednesday: Normal Class Schedule

Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am

Friday, December 25th: CLOSED

Saturday, December 26th: Normal Saturday Class Schedule

Today's Workout:
A. Take 10 minutes to build to today’s heavy Front Squat.

B. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep

Immediately followed by…

Every minute on the minute for 3-minutes (3 sets):
Clean Pulls x 2 reps (heavy)

*Weight on the barbell should increase throughout the 21 minutes.

C. Complete as many rounds and reps as possible in 8 minutes of:
10 Overhead Squats (135/95 lbs)
3 Muscle-Ups or 10 Chest to Bar Pull-ups

Box Brief:

PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!

Schedule for Christmas Week:

Monday - Wednesday: Normal Class Schedule

Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am

Friday, December 25th: CLOSED

Saturday, December 26th: Normal Saturday Class Schedule