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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.




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



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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