During the holidays, life gets in the way and it becomes hard to stick to the good habits you’ve created in regards to your pursuit of health and fitness. Check out this quick post from last year around the same time about staying on track through the Christmas and New Year holidays. With that being said, I want you all to know that the next few weeks are designed to take us into the next phase of training with a reduction in volume and intensity. What does that mean for you? Well, if you’ve been out of commission for a while, NOW IS THE TIME to get back in here. If you’ve been consistent all along, then enjoy the reduction in total workload – your body deserves the break. In keeping with the holiday theme, here is our updated schedule for the next two weeks:
Christmas Week –
Tuesday 12/24: 4pm & 6pm cancelled, all others are normal
Wednesday (Christmas!): ALL classes cancelled
Thursday 12/26: 9am & 6pm only
Friday-Saturday 12/27-28: Normal
New Years Week –
Tuesday 12/31: 5pm & 7pm cancelled, all others are normal
Wednesday (New Years Day): Stay Tuned, one class possible!
Thursday 1/2 – Saturday 1/4: Normal
Please keep up with our FaceBook and WOD pages for the most up-to-date schedule changes!!
This week and next, as a Christmas gift to all of you, will be testing weeks. We will be testing a variety of lifts and conditioning pieces (read: benchmarks!), so as much as you can, please come to as many days as possible…no matter your membership. The volume will be low. But in exchange for that the intensity must be through the ROOF! And don’t worry, if you are just getting started with us this is a perfect time to set a baseline for many of the things we set out to improve all year long. Out of town? Make it up when you return!
A. Skill:
20min to establish a 1RM Front Squat
B. MWOD:
Sit down, rest, recover
C. WOD:
4 RFTT –
15 Burpees to a Plate
15 UB Thrusters (75/45)
Rest 1min between rounds
*Notes:
1. You will be jumping onto a 25lb plate during the burpees to ensure full opening of the hip on the JUMP.
2. These rounds are designed to be as fast as humanly possible…no water, no towel, no breaks, no rest. That’s what the “Rest 1min between rounds” is for.
3. Score is total time to complete all four rounds.
