Hey gang, a few updates for you going into the Christmas weekend:
1. Class Schedule is as follows:
Saturday December 24th: 9am ONLY
Sunday December 25th: Gym closed, Merry Christmas!
Monday December 26th: 9:30am, 6:30pm
Saturday December 31st: 9am, possible MIDNIGHT Hero (stay tuned for details)
Sunday January 1st 2017: Gym closed, Happy New Year!
Also, we have received a new shiptment of training skipping ropes for the gym. You'll spot them where all the community ropes are kept,,on the edge of the medicine ball rack. These ropes have bearings in them for smooth rotations and allow beginner to intermediate skippers to feel the rhythm of the rope. This helps to learn single skips as well as double unders. If you need your own personal rope, we sell Rogue speed ropes in our online store and with cash in the gym!
Lastly, we are having a shirt sale of the longsleeve grey New Balance shirts! These are only $20 each, will be up in the online store soon, and we have women and men's cuts. Nice performance fabric so can be worn over or under training shirts, perfect for wods outside or as a warm up shirt inside the gym.
Training Wednesday Thursday
Skill: Practice the movements for the wod
A full six rounds through the following movements, working for 30 seconds and resting for 30 in between. This wod is not for a score, so keep the emphasis on quality reps!
Rx: 6 rounds through:
- Strict Handstand pushups
- Toes to Bar
- Double unders
- American KBS (35/53)
- Assault bike / Xebex bike
- Goblet Walking Lunge 35/53
TG: Scale movements as needed, consider 4 rounds
FG: Scale KB weight, double crunch or HKR
Comp: Scale up KB