*No Classes Jan 1st, regular class schedule on Friday the 2nd*
5 Inch Worm Push Ups
10 OHS (PVC)
10 High Knee’s
5 Back Extensions
Power Clean + Front Squat
4 x 5 @ 70%
15 Shoulder 2 OH 75/115#
15 Burpees to a plate 45/35
PULL UP PROGRESSION
5 sets of 15 second active hang on bar, then 5 challenging ring rows. Hold 2 count at the top.
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