Whole30 starts January 5th. The Paleo Pot is back. That means you’ll track points, be on a team, weigh in, photograph your food, and possibly win prizes. This past summer we gave out over $600 in cash to the top three winners. Use the holidays to get prepared. Read up, clean the fridge, and get ready to feel good going into the new year.

Long drive home? Stuck in the airport? Get It Starts With Food audiobook to keep you company.

Read-5 Tips for Surviving the Holidays from Barbell Shrugged

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

Warmup
Speed Ladder

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

Lift
LEVELS 2-4
5 – 5 – 5+
Squat
65 – 70 – 75% of 1RM
OR
Add 5# to each set from last week

Levels 0/1
5x
5 Double Kettlebell Squats
5 Plyo Step-ups R/L

Conditioning
5x
4 Tire Flips
20 Yd Sprint
30 Yd Sled Push