It is with the utmost bittersweet sadness and joy we say farewell to Dave and Vanessa as they head to Connecticut to start their chiropractic residency. Dave and Vanessa walked into our gym to “just lift” only a few months after we opened in 2011. Mario told them no! (and to come back when there was a class going on.) They told us about their goal of establishing an in-house PrettyStrong Powerlifting team and we knew we were a match. Dave and Vanessa have become two of our closest friends and we are incredibly proud of their accomplishments over these years. They have influenced and taught us lessons we never expected to learn from two young college kids. We are forever grateful for the energy and strength they bring to us both in and out of the gym. We wish them nothing but success as they build their chiropractic lives with baby Rosalie.

But, this isn’t the end! It is simply a new beginning. We are very excited to announce that Amanda Carroll and Becci Holcomb will take over as head coaches for Team PrettyStrong in 2017!! We expect nothing but continued gains from our powerlifting powerhouses.

Holiday Schedule
This Friday, December 23 – Last class 5:00 pm
Christmas Eve – 9:30 am 12 Days of Christmas WOD. Tribe @ 10:30 am
Christmas Day – Closed
Monday, December 26–Friday, December 30 – 6 am, 12:15 pm, 6 pm ONLY
New Year’s Eve – 9:30 am class only
New Year’s Day – Closed

I hope everyone got some new PR’s on the platform last week. I witnessed several big breakthroughs in my classes, especially with the Olympic lifts. Makes me happy.
This week we’ll continue with the kettlebell skill/accessory work and get back into conditioning. Next week I’m out of town and the other coaches will be coming up with the workouts, so if there’s something you’d really love (or hate), start buttering them up now and make your requests. -Mario

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Kettlebell Warmup: 3x
5/5 Halos
1/1 Turkish Getup
5 Downdog Push-ups

Skill

Kettlebell Snatch:

3x
5/5 One Arm Swing
3x
5/5 One Arm High Pull
5x
3/3 Snatch (or Half-Snatch if the drop from overhead is too much)

Conditioning

“Little Baby Squirrel”

12 Minutes AMRAP

Levels 3/4
12 Thrusters
12 Toes to Bar
48 Double Unders

L4 – 95/65
L3 – 85/55, 24 DUs

Level 2
10 Double Kettlebell Thrusters
20 V-Ups OR 10 T2B/K2E
100 Single Unders OR 24 DUs

L2 – 2x 16k/12k, or Barbell (75/55 minimum) with Coach’s permission

Level 1
5 Single KB Thrusters R/L
20 V-Ups
100 Single Unders