Archives: Blog

Tuesday December 19th 2017

Tuesday December 19th 2017

We are still collecting socks for the women’s shelter! When you bring in your donation please add your name to the tree- we will be making the draw on Saturday for a FREE months membership.  So far it is just Easton up there and we all know he already has a free lifetime membership.  We are also looking for some items for the needs room at Mathew Halton.  Our 12 days of Christmas workout will be on Saturday am followed by some festive beverages, hope to see you all before the holidays!

A. 2x 2:30 your choice, 7’s shoulder series, Coach’s choice clean and jerk warm up

B. Clean and Jerk

50%x2

60%x2

70%x2

77%x2

85%x1

90%x1

95%x1

97%x1x2 sets

C. For time

25 DB Burpees (no overhead)

50 DB Front squats

25 DB Burpees (no overhead)

35/50/ arm

D. Alexander shoulder stretch 2 min per side

 

Monday December 18th 2017

Monday December 18th 2017

A. 5 min your choice + 5 min mobility+ 5 min coach’s choice

B. Snatch

50%x3

60%x3

70%x2

77%x2

82%x2

87%x2

90%x1

92%x1

95%x1

97%x1

C. 12-9-6-3

Candlesticks

DB rows/ arm 35/50

 

Friday December 15 2017

Friday December 15 2017

Our 7th day of Christmas will be a $25 Harvest gift card! Check out our social media for chances to win!
A. 2×2:30 your choice + 7’s shoulder series + HS Walk drills
B. 10 min EMOM
1- 20 sec Wall taps
2- 30 sec HS Hold practice
C. 3 Rounds
30 sec Thrusters 55/75
30 sec Bar facing burpees
1 min walk
30 sec Single arm Hang KB cleans right 35/50
30 sec Double unders
1 min walk
30 sec Single arm hang KB cleans- left 35/50
30 sec double unders
1 Min walk