Dec 30 2013
Welcome to the final week of 2013 and the first week of 2014. A quick heads up on the schedule this week:
M – Normal Hours
T – 5:45, 7, 9:30, 11A
W – CLOSED
R – Normal Hours
We’ll be closed from Tuesday afternoon to Thursday morning.
Big thanks to everyone who came out and made this years Christmas Party exceptionally fun!
A little briefing of what’s coming down the pipeline as far as programming: This week is another non-cycle “fun” week where we’ll be doing some heavy lifts, non-conventional movements, and just god old fashion fun WODs. Next week we’ll start testing in our new Macro Cycle that’s getting us ready for The Open in March…Don’t intend on doing The Open, no problem, these WODs will just get more and more gassing – which is a good thing to shake off that holiday non-sense!
3RM Front Squat
3 Power Cleans (135/95)
6 Push Ups
9 Sit Ups
Spend 15 Min Practicing a Skill Weakness – Double Unders, HS Walking, Pull Up Technique, Etc.
At the end of the practice you should be very warm but not at all used up.