Christmas and New Year Schedule

December 18, 2017

 

 

Hey all!

 

With the Christmas and New Years holidays fast approaching, we want to make sure you get the opportunity to get your fitness in and keep your sanity!  Below is the schedule from now until January 2018:

 

Christmas Day: Gym is closed

 

Boxing Day:  9am and 530pm classes ONLY

 

Regular schedule 27-30th

 

New Years Day:  Gym is closed

 

Regular schedule January 2 onwards!

 

Note that our NEW Strength WODs and Conditioning WODs will start up the first week of Jan.  Our introductory UNLIMITED membership price of $149 will not stick around, so make sure you sign up now to get the intro price and to enjoy our new unique programming!!

 

See you in the gym,

 

Cam

 

TRAINING MONDAY - TUESDAY

 

 

WARM-UP:  "Bring Sally Up" Squat and Pushup edition

 

*Ideally hold off of the ground at the bottom of the pushup*

 

1st sequence - Pushup

2nd sequence - Squat

3rd sequence - Pushup

4th sequence - Squat

 

 

SKILL:  Back Squat 3 x 10 E2:30

 

warm up and build each set, Easy-Moderate-Tough

 

 

WOD:  CHAISSON

 

This is a brand new wod with a classic crossfit style to it.  Everyone loves to hate the Assault bikes but they definitely give you an incredible fitness stimulus and teach you pretty quickly about pacing!  Have at it team.

 

Rx:  21-15-9 Assault bike cals (women 15-12-9 on bike only), CTB pullups, Shoulder to Overhead (75/115)

 

FG2:  55-65/75-95, regular pullups

 

FG1:  bar scaled as needed, jumping pullups

 

CP:  Bar weight 95/135

 

 

 

 

 

 

 

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