WOD

Single-arm DB snatches and pullups, for about 10 minutes. Fast and Furious. First you’ll warm up and have a DB snatch skills session to prep you for the wod.

Front Squat 5-5-5-5-5 Strength or skill work, followed by a conditioning piece with front squats, pushups and KB swings. Show up and see the details.

Friday Surprise. Show up and see what’s on the board. The folks from Gourmet Guy Cafe will be at the gym on Saturday from 9:00am to 11:00am. They will have several of their menu items for us to try. We do our best to help support other local businesses. We wish Matt and Julie Barnes

[vc_row][vc_column][vc_column_text]Strength:  Push Press 5-5-5-5-5 to 5 rep max Conditioning: Rowing, ball slams and ring dips, for 12-15 minutes.  Show up and see the numbers *** We all make mistakes occasionally and I made one today during the post-workout question of the day. The question was regarding Wednesday’s squat workout. “Was this workout meant to build

Back squats and lots of grip work. You pick the load, I pick the duration. Don’t miss this.

Two-WOD Tuesday. Some rowing and handstand pushups followed by a lot of jumping rope. Show up and see the details.

A little switch from the usual. Deadlift 5-5-5-5-5 Following several warmup/build-up sets, start your first of five sets of five reps at 60% of your 1 rep max. Increase each of the next four sets as form allows. Followed by a 10 minute conditioning/finisher of pushups and air squats. #nevermissamonday

[vc_row][vc_column][vc_column_text]We hope you had a great Thanksgiving.  We are open Friday for two classes in the morning. 8:30am & 9:30am Please be prepared for big crowds for both workouts. Members can attend either class time. We also have Kickboxing at 9:30am in the Back Room.  if you have a friend or family member who wants