Tuesday December 19th

Due by December 31st- EVERYONE please fill out a new paper waiver. LEGIBLY. Also please read and sign a new membership hold and cancellation policy. We will be happy to answer any questions about that. We want you here! We are results driven.The new hold/cancellation policy will take effect on January 1st.
Reminder- Some of us are heading to the beach for the New Years. Staying at Hotel Sol. Link here. Three night minimum. Something different to do rather than wait last minute and hang around the area.
If you have any friends interested in trying the gym, try to get them in this week. We we will have our usual rush after the New Year. Get a head start on everyone else.
Our kids program is doing great. Bring your kids in for a few free trial classes before you decide on a membership. Never any contracts with kids memberships.
Nutrition- Lets be honest with ourselves. The holidays are not an excuse to eat and drink uncontrollably. Don’t work your butt off for 11 months to undo everything in one month. Self-control, no excuses. It really is that simple.
Now to the good stuff.

Warm Up-
5 minute double under practice

10 Samson Stretch
15 Overhead Squat with PVC
20 Sit-up
20 Pull-up (Strict if you can, sub ring rows or negatives)
20 dips rings or bench

Strength- Front Squat with a hold, sets of 4
80 to 85 percent really pushing it) for all sets.. so get your warm up sets in.
****two second pause at the bottom of every squat. Chest up, back straight, elbows high high high high.


12 Minutes total-
1000 Meter Row Buy In
Then with remaining time
10 Pull ups
8 Snatches 135/95
6 Front squats 135/95
This weight should be heavy but movable with very little rest between reps..  a few seconds at the most. Scale appropriately. Wods are about intensity not weight. Intensity is king in wods. Listen to your coaches about weights. There will be very few people “going rx” on this wod. If you cant touch and go the weight for 4 or 5 reps your first few rounds, its too heavy.

Accessory work-
100 cal bike at moderate pace.. not there.. 50 cal bike

Previous PostNext Post