Friday 12/21/18
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Friday 12/21/18

We are accepting donations for Must Ministries Bring by some warm clothes, socks, blankets, or cans of food to the gym. We will deliver all donations to Must Ministries to help those in need. Tis’ the season for giving back!

No class at 6am today! Normal schedule resumes at 9am.

HOLIDAY SCHEDULE
Saturday, Dec 22: 12 Days of Christmas Workout @ 9:30am. Bring a Friend!
Sunday, Dec 23: Open Gym and Yoga at regular times
Monday, Dec 24: Open Gym only @ 9-11AM
Tuesday, Dec 25: Closed
Wednesday, Dec 26: Open Gym Only @ 9-11AM
Thursday, 12/27 through Tuesday, 1/1/2019: Closed for renovations!
Wednesday 1/2/2019: Classes resume

New Years Resolutions are so 2000 and Late Why work on a New Years Resolution that will go by the wayside by mid-January? Join us for the Whole Life Challenge from Jan 19 through Mar 1st. Each day, you get points for working on 7 daily habits (see below). You pick your nutrition level and your water intake and your sleep duration. But once you set these goals, the WLC will hold you to them. The scores are kept on the WLC app (iOS and Android!) or the website. Playing on a team is a huge (and fun!) component of the Whole Life Challenge, so won’t you join ours here?! There is a price increase on Jan 3, so sign up today! #treatyoself

Warmup
0:00 – 5:00
3 minutes Jump rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 17:00
Kettlebell Jefferson/Suitcase Deadlift Warmup
5/5 Single Arm Sumo Deadlifts
5/5 Suitcase Deadlifts
Jefferson Deadlift practice

Strength
17:00 – 40:00

Levels 2-4

5x
3/3 Barbell Jefferson Deadlift
3/3 Barbell Suitcase Deadlift
10/10 Chainsaw Rows
30 Second Downdog

Level 1

5x
5/5 Jefferson Deadlifts
5/5 Suitcase Deadlifts
10/10 Chainsaw Rows
30 Second Downdog

Level 0
Follow individual instruction from your coach.

Conditioning
40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00

“Reactive”
(10 minute cap)

Levels 2-4
10-15-20 Alternating Single Arm Plyo Sumo Deadlifts
15-10-5 Single Kettlebell Push Press per arm (finish all reps on one arm before switching)

L4 – 24/18
L3 – 20/16
L2 – no rx

Level 1
5x AFAP
10 Alternating Single Arm Plyo Sumo Deadlifts
5/5 Push Presses

Level 0
per coach’s instructions

57:00 – 60:00
Tabata Pull-ups (3 minutes)
6 sets – 20 seconds max reps followed by 10 seconds of recovery

If you can’t do pull-ups, just hold on to the bar for 20 seconds instead to build grip strength