Read-A New Kind of Resolution for 2015 from Breaking Muscle

Holiday Hours:

Tues, Dec 23 – Closing at 7pm sharp. No advanced class, no open gym. Foam roll at home.
Wed, Dec 24 – 6am, 9am and 12:15pm
Thurs, Dec 25 – Closed
Fri, Dec 26 – 1215, 5pm
Sat, Dec 27 – 9:30am, 10:30am
Sun, Dec 28 – 11am
Mon, Dec 29 – 6am, 12:15, 6pm
Tues, Dec 30 – 6am, 12:15, 6pm
Wed, Dec 31 – 6am, 12:15
Thurs, Jan 1 – Closed
Fri, Jan 2 – 6am, 12:15, 5pm
Sat, Jan 3 – Resume normal schedule

***PERMANENT SCHEDULE CHANGE**** Saturdays – CrossFit @ 9:30 am. Open Gym from 10:30-Noon. Trent is our new Saturday instructor and is available for specific skill work during open gym time.

Warmup
Dynamic Athletic Movement

3x
10 Chin-ups
10 Push-ups
20 yd Spider or Crab Walk
20 yd Bear Crawl

Lift
Levels 3/4
5 x 2 + 2 @ 85% of PSn
2 Power Snatch (L3 – Hang Power Snatch)
2 Overhead Squats

Level 2
Practice the complex:
Hang Power Snatch + Overhead Squat

Levels 0/1
Snatch Progression (PVC/empty bar)
Heavy Kettlebell Power Swing singles

Conditioning
“Step Forward”

8 minutes AMRAP
Levels 3/4
6 Overhead Squats
12 Box Jumps (24/20)

L4 – 115/85
L3 – 95/65

Level 2
3 Single Kettlebell OHS R/L
12 Box Jumps

Levels 0/1
6 Goblet Squats
6 Box Jumps
6 Broad Jumps