Wednesday: New Years Eve!
WOD: A. Double-under skill work B. “Flight Simulator” 10-20-30-40-50-40-30-20-10 Jump Rope Double Unders Each set must be performed unbroken before moving on to the next set.
December 2014
Tuesday
“Don’t you dare let somebody else’s jealousy stop you from going after what is in your heart to do! Don’t use their judgment as a reason to shrink back or quit. Those people have been put in your life to strengthen your resolve and to push you closer to your destiny. You and I are …
Monday
This will be our last ‘de-load’ week with less high intensity work and more skill development with gymnastics and strength sprinkled in. There will be programming for December 27- Jan 3, and then our new cycle begins on Monday, Jan. 5, 2015, prepping for the CF open which begins Thurs. Feb. 26! WOD: A. Three …
Saturday and Sunday
Saturday 12/27: 8-10a: Open Gym 10a: Olympic Lifting 11a: Free Team WOD Sunday 12/28: TBA
Friday
Check out these at home WODs to stay moving this holiday season! Scheduling Reminder – There will be no programming for December 25-26, and athletes are strongly encouraged to take that time off from the gym. You should continue to be active – run, row, ski, snowboard, get outside and do something fun – but …
Thursday- Merry Christmas
Scheduling Reminder – There will be no programming for December 25-26, and athletes are strongly encouraged to take that time off from the gym. You should continue to be active – run, row, ski, snowboard, get outside and do something fun – but a short mental break will be extremely beneficial heading into the next …
Wednesday
WOD: 12 Days of Christmas- 2-3 person teams, Only 1 partner working at a time complete: 1 HSPU 2 Ring Dips 3 Cleans @ 95/135# 4 Pistols (alternating legs) scale to KB goblet squats 5 burpees 6 Wallballs 7 toes-bar 8 russian KB swings (35,53) 9 Box jumps 24/30 10 KB ground-overhead alternating arms (same …
Tuesday
WOD: 2 person teams (3 if needed) 4 ROUNDS: 10 toes-bar 10 Ring Push Ups 10 deadlifts (185,275) ~60-65% of 1rm 1 person performs 10 toes-bar, then tags partner to complete same work… 1 person performs 10 ring pushups, then tags partner, 1 partner performs 10 deadlifts then tags partner, continuing through 4 rounds total.
Monday
“We are after quality, not quantity, when it comes to learning movement. Don’t be in a rush. Quiet your mind and concentrate on the concise cues the coach is giving. Work on improving little details, and retain those little improvements, so they can accumulate over time.” 7 Ways to Make Yourself More Coachable WOD: A. …
Saturday and Sunday
Sat. Dec. 20 8-10a: Open Gym. 10a: Olympic Lifting: Snatch 11a: Team WOD. Sun. Dec.21 TBA– Check Facebook for an open gym time
