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Help us help others

Every year we ask our members to bring in donations to help others. This year we are teaming up with Vintage Mike  to help the Homeless have a better Christmas. On Christmas morning Mike (along with some elves) will be out on the streets distributing stockings. This is where we ask for your help, please bring in small items that will fit in a sock. Protein bars, non salty food, tube socks… think of what you would need if you were in their place.  Thank you for your generosity.

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Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes practicing rope climb progressions, including legless (if you are ready). Focus on using both left and right foot for legged rope climbs and the style that lets you avoid rope burn!

Strength: 6 x 2 Front Box Squat – 14 of 15, same weight across, approximately 75-90% of max Front Squat – go as heavy as you can without failing any reps)

Super Set: 6 x 4 weighted strict pull up – or progression, “across,” scale to the same challenge

Metabolic Conditioning: “Smokin’ Joe”

7 minute AMRAP

20′ out 20′ back overhead plate lunge
8 bumper plate burpees (same)
30 double unders

Performance: 25/45 lbs plate
Athletic: 15/25 lbs
Health: 10/15 lbs, 60 singles

Scaling Guide: 2 – 5 rounds, about 2:00 per round.
Optional ‘Cash Out’: 4 min max cal row or airdyne

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