Wednesday, November 23rd 2016

Holiday Hours

Hey friends.  First of, thank you for all the support and well wishes to Kristen, Dani and I this past week.  It has been the best week of our lives and we couldn't do it without you guys.  We hope to have her meet you all soon when we thinks she's ready to come visit.

Quick note about the schedule changes for the holidays. 

Wednesday 11/23:  12:15pm, 4:30pm and 5:30pm classes are on.  6:30pm and 7:30pm classes are canceled.

Thursday 11/24 (Thanksgiving):  Closed all day

Friday 11/25:  Normal schedule - (12:15pm, 4:30pm and 5:30pm)

Saturday 11/26: Closed all day


Warm-Up/Movement Prep:

Row 500m

Wrist Circles x 10-15

Elbow Circles x 10-15

Arm Circles x 10-15

Over & Back x 10-15

Arm Rotations x 10-15

Tricep Stretch Sidebends x 10

Torso Rotations x 10-15

Bow and Bend x 10-15

Hip Circles x 10-15

Iron Cross x 10-15

Scorpion x 10-15

Squat to Stands x 10-15



Six-Way BB Complex.  Complete all reps in a row without letting go of the bar.  Complete 5 sets, increasing weight on the bar every set.  Rest 1-2 minutes between sets.

6 x Deadlift +

6 x Bent-over Row (back parallel to floor) +

6 x Hang Clean +

6 x Front Squat +

6 x Push Press +

6 x Back Squat +

6 x Barbell Push-up


As Many Rounds and Reps as Possible in 8 minutes:

8 x Barbell Curls

8 x Barbell Tricep Extensions