Call Us: (918) 706-5581

MONDAY – 12.29.2014

28
Dec

MONDAY – 12.29.2014

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VitalWinter81

 *No Classes Jan 1st, regular class schedule on Friday the 2nd*

WARM UP
3 Rounds
5 Inch Worm Push Ups
10 OHS (PVC)
10 High Knee’s
5 Back Extensions

STRENGTH
Power Clean + Front Squat
4 x 5 @ 70%

WOD
4 Rounds
40 DU’s
15 Shoulder 2 OH 75/115#
15 Burpees to a plate 45/35

L2
65/95#
120 Singles

L3
45/75/scaled
120 Singles

PULL UP PROGRESSION

PHASE 1
Day 2
5 sets of 15 second active hang on bar, then 5 challenging ring rows. Hold 2 count at the top.

PHASE 2
Day 2

Tabata kipping pull ups (4 minutes, 20 sec work, 10 seconds rest). Try to stay consistent within rounds. Count only lowest score.

CFV, I hope everyone enjoyed the holiday. We are going to kick off the New Year with a nutrition challenge!!! This challenge will be set up different than past ones. This will be a life change challenge, there won’t be a buy in and no pot to win. I want you to challenge yourself, make this new year more than a resolution. We will be doing a 27 day no SUGAR diet. We will have a Q&A on Saturday the 3rd starting at 10:45am.

We will cover how the diet works and give you a shopping list to follow, and have time to answer any questions you may have.  If you miss the Saturday meeting I will have extra packets, but you will have to do your own research on it. This is an amazing diet and it truly makes a difference in your life. You will shed some pounds, make lasting diet changes, and become a healthier you!

Also, we will no longer have two classes on Saturday.  Starting Saturday the 3rd the new schedule for Saturdays will be as follows:
One Class @ 9:30
Open Gym from 9:30 – 11:00

 

 

 

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