Monday, December 21st 2015

Please make note of the schedule changes for the holiday week. 

Monday 12/21 through Wednesday 12/23 will be normal schedule with no changes. Christmas Eve, Thursday 12/24, there will be class at 12:15pm and 4:30pm, with the remaining classes canceled. We will be closed Christmas Day 12/25 all day. Saturday will be normal schedule with General Fitness @ 9am and Olympic Weightlifting at 10am. If you don't have a chance to make it in this week, have a happy holiday and look forward to seeing you soon!

Monday, December 21st 2015



Row 500m

Wall Squat – 2 x 5

Squat – 1 x 10

Plank to Down Dog x 10

Prayer Squat Stretch – :30

Lat Band Stretch - :30 p/side

Side Plank – 2 x :30 p/side


Movement Prep:

Dumbbell FSPP – 2 x 10 – #30s/20s



Back Squat

75% x 5 x 5


Strict Press

75% x 5 x 5




Tabata Dumbbell FSPP - 2 rounds:

8 x :20 work/:10 Rest

Rest 3:00 between rounds

Go heavier on first round, then use a lighter weight for the second.


5:00 FLR on Rings