Holiday Hours:

This is the list of classes that will be available this coming week.

December 19

Regular scheduling

7am

845am

530pm

630pm

December 21

7am

845am

530pm

December 23

7am

845am

530pm

December 24

Closed.

December 26

Regular scheduling resumes.

 

Conditioning:

AMRAP 14 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Most athletes will break up at least the Push-Ups and the Pull-Ups as needed. Scale the Pull-Ups to bands or ring rows as needed, or scale some volume. Scale the Push-Ups to Knee Push-Ups or to elevated. The Squats are either an “active rest” if you’re moving fast and unbroken through the upper-body movements or a chance to make up time if you’re breaking them up. Either way, perform this classic triplet with virtuosity. Your going to be able to get through lots of rounds meaning tons of opportunities to move well. Take advantage of them!

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3 Rounds Not For Time:
4 lengths 1-Arm Farmer Carry, each side

Go heavy on these. Use our new Farmer Handles (for above 55#) or grab a heavy kettlebell or dumbell and carry it 4 lengths of the gym. Rest as needed between sets. Start with your weaker side and only go as heavy as that side can handle. 25% of your best Deadlift is a good place to start.