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Upcoming Family Day

Next Monday is Family Day! We will be having a 9:30am class ONLY. Take advantage of the holiday and spend time with your family.

 

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SNOW UPDATE

Please check the website before coming in to class. It is supposed to snow all night and morning again.

 

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Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.

Strength: 3-3-3-3-3 Front Squat, “strong effort” increasing weight to near max

Super Set: 3-3-3-3-3 single arm dumbbell shoulder press (5 sets of 3 reps per side) increasing weight to max

Metabolic Conditioning: “Open 11.1 / 14.1“

AMRAP – Health: 8 min, Performance/Athletic*: 10 min

30 double unders* (Novice: 15 attempts)
15 power snatches **

Masters Men 55+: 65lbs, Masters Women 55+: 45lbs.

Performance: 55/75
Athletic: 45/55
Health: 35/45

**Ground to overhead (clean and jerks) are allowed for today’s workout.

Scaling Guide: 3 – 8 rounds

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