Tuesday 12.4.2018

Class Times: 5:30am, 9:00am, 4:00pm, 5:30pm    

Open Gym 8:00-9:00am

Our Holiday Party is Sunday, December 9th. This is a family-friendly potluck event, so please bring your favorite holiday dish or non-alcoholic beverage to share. No need to bring a gift this year, we have lots of games planned and there will be great prizes! 

WARM UP
500m Row
2 Rounds-
10 Walking Lunges
:15 BB OH Hold
then…
Barbell Warm-Up

MOBILITY
Front Rack
Quads/Hip Flexor
Ankles

STRENGTH:
15 minutes to work to heavy-
3-Position Clean
(Hang, Below the Knee, Floor)

CONDITIONING
30-20-10 reps for time-
Alt DB Snatches 50/35#
SA DB OH Lunges 50/35#
DB Wtd. Abmat Sit-Ups (on chest)

ACCESSORY
Quad Smash
& Foam Roll