Wednesday, January 8, 2020

Tuesday, January 7, 2019
January 6, 2020
Thursday, January 9, 2020
January 8, 2020

Wednesday, January 8, 2020

Announcements!

Happy Birthday Mel!

The final tally for the “150 WODs in a Year” challenge is up!
Congrats to those who made it! Congrats to those newer folks who are on track to achieve that goal in 2020! Attending 3-4 times a week is a great goal to set for the New Year! 

Have you made your “SMART” goals for the New Year!
All members are encouraged to choose a line on the big white board at the West end of the gym and choose a goal(s) you would like to reach in the New Year!
Your goals should be:
Specific
Measurable
Attainable
Relevant
Time-based

Need some ideas for setting goals? Ask your trainer for help!
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WOD 1:
“Airplane Mode”

2 Rounds for time:
50/35 Calorie Assault Bike/75/50 Calorie Schwinn Bike
1k Row
50 Wallballs (20/14)

*25 minute cap

WOD 2:
“Strict Gymnastics”

12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups

Directly Into…

6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each
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Movement Videos:
Rowing
Rowing Drills

Wall Balls
Strict Pull-ups

Strict Handstand Push-ups

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