Friday, December 22, 2017

Happy Holidays!

Hanna working on pull-ups. Photo Credit: www.lane1photos.com
This is our last blog post before Christmas, and I'm sure many of you will be out of town next week travelling (you scheduled your travel through Flight Fox, right?). We hope you have fun on your holiday week next week. We'll be open normal (except for Christmas and New Year's Day) for those of you staying in town.

We'll start the new strength cycle on the 8th - so if you are thinking about joining in on the strength program, use that first week of the year to get a good 1RM for your core lifts.

And remember to recruit your friends for the new year. You have until the end of January to earn the special recruitment bonus shirt.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

press 8-8-3x8

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

6 rounds:
3L, 3R kettlebell thruster 
3L, 3R kettlebell jerk

then 

as quickly as possible, 6 rounds:
10 inchworm + push ups
5 chin ups

then

2 minute hollow hold



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