Monday, January 8, 2018

Today's Workout:
Please remember to sign up for class on MINDBODY! Some classes we have only had about 25% signed in. If you are having trouble with MINDBODY, please email Coach Elyse ASAP. Thanks!
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. Take 10-minutes to build to today’s heavy Mid-thigh Snatch.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these from the floor, with the same weight you built to in the Mid-thigh Snatch.

C. "17.1"
For time:
10 dumbbell snatches (50/35 lbs)
15 burpee box jump-overs (24/20")
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

This week's Gym Announcements:
  • 15% off Elements Program if you book between January 1 - 12, 2018. Please email
  • Today is DAY 1 of the New Year Nutrition Challenge - 40 days of Clean Eating to start the 2018 off right! If you haven't register you still have time. If you are registered, please email Coach Elyse ( your "before" pictures using the code word: STRONG.
  • We will be following a holiday schedule on Monday, January 15th in honor of MLK Day - 7:00am, 8:30am, and 10:00am classes only.
  • Valentine's Day Mixer registration is open! This is an in-house only co-ed partner competition on Saturday, February 17th. So grab your favorite workout partner and sign-up today! Registration fee is $40 per team.

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