Photo by Colton Harris
51 Christmas Party// Sat. Dec. 2nd from 6:00-8:00pm
// Potluck Style // Click here to sign up!
Coat Drive// We are collecting coats from Mon. Nov. 27 through Mon. Dec. 11// New or gently used coats for local kids in need// All sizes are welcome// Please drop off coats at the gym! Thank you for your help!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00-11:00am
Barbell Club
(12 min)
2 Snatch Push Press + 1 Overhead Squat
*Work up to a heavy complex
Workout of the Day
Part 1
6 min AMRAP
8/7 Bike Calories (Assault or Echo)
2-4-6-8… Burpee Box Jump Overs @ 24/ 20 (Step Over)
—Rest 4 min—
Part 2
6 min AMRAP
6 Burpee Box Jump Overs @ 24/ 20
2-4-6-8… Bike Calories (Assault or Echo)
*Stimulus is moderate-high intensity. Athletes have to move with purpose with a near non-stop effort.
*Keep adding 2 burpee box jump overs every rd on part 1
& 2 bike calories every rd on part 2
*Calories: We are looking for moderately-high-push pace effort (80%+).
Goal is under 40 seconds.
*Burpee Box Jump Overs: Steady pace on this movement.
Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
“The best view comes after the hardest climb.”
-Unknown
