Monday, December 9, 2019

Saturday, December 7, 2019
December 6, 2019
Tuesday, December 10, 2019
December 9, 2019

Monday, December 9, 2019


As we celebrate the Holiday Season your gym owners would like to continue our “Holiday Ornament” Tradition! 
Please be sure to pick up a 2019 ornament from the basket on the table as our Thank You to you for a great 2019!  Best Wishes for a Happy New Year in 2020!

This is our final week for Toys for Tots drive. If you would like to participate please bring a new, unwrapped gift and put it in the box provided. 

Save the Dates!
Christmas Party ~ Saturday, December 21st at 7:00 PM!
New Years Eve Party ~ December 31st at 7:00 PM!

WOD 1:
“Overhead Squat”

Build to Heavy Single

* Athletes will have 15 minutes to build to a heavy single from the rack. Partner up to allow for adequate rest in the time allowed, and to allow the trainer more opportunity for input during this lifting phase.
* There is the option to push press, push jerk, or split jerk the weight overhead from the back rack
* It is best to practice the option you’ll use at the heavier weights from the beginning
* Avoid bringing the bar back down to the back rack from overhead at the heavier weights
* It is safer to drop the weight in front and get it back into the rack with the help of a few others

WOD 2:
“Power Move”

6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

Movement Videos:
The Overhead Squats
The Power Snatch
Box Jumps

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