Friday, December 28, 2018

G’day.

Tomorrow we have classes on as usual at 6/12/330/430/530.

We will be open all day with the gym set up for the 12 Days of Christmas and at the start of each class we’ll give you a run through of how the workout will run. After that we’ll give you a structured warmup to complete in a certain area and then we’ll send 3-5 people off at a time about 5 minutes apart. This will allow for people to move through the workout in small groups at different places.

Saturday we have class at 10/11 and then comp class at 12. Sunday we’ll have class at 10 and then Monday class at 10 again. Tuesday we’ll be closed.

On Saturday night we’ll having our annual Christmas party. Doors are going to open up around 730 and we’ll be shutting down at 11 and moving people downtown. Place TBD. There will be a Beer Olympics set up for the evening with some food and beverages. Always one of the best nights of the year.

Strength & Conditioning

Tomorrow we kick off the day with an annual classic.

The workout goes like the song. 1 and then 2-1 and then 3-2-1 and then 4-3-2-1 and so on and so forth.

  • 1 Deadlift

  • 2 Ball Slams

  • 3 Ring Dips

  • 4 T2B/Leg Raises/Knee Tucks

  • 5 Pullups/Ring Rows

  • 6 Box Jumps

  • 7 Clean & Jerks

  • 8 Kettlebell Swings

  • 9 Situps

  • 10 Burpees

  • 11 DU’s/33 SU’s

  • 12 WBS

We’ll have the gym set up in a circuit and you will start with 1 deadlift and then 2 ball slams and again 1 deadlifts and then 3 ring dips/2 ball slams/1 deadlift. Move all the way through there until you go 12 all the way down to 1.

- Team 782