Announcement Time!

Monday, January 23, 2012

Mobility:
10 Wall Extensions
Keg Drill, 2 minutes
10 Wall Extensions

Warm up:
3 Rounds for Quality of:
8 Bar Taps
8 Jumping High Bar Back Squats, increasing moderate load each round
8 Ring Dips

Strength:
2 High Bar Back Squats EMOTM for 10 minutes
Focus on coming out of the bottom with power and speed!  Try to maintain the same bar speed throughout all rounds.

Workout of the Day:
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Cool Down:
15 Back Extensions
15 Hip Extensions
15 Hip-Back Extensions

Announcement #1:
This is the last full week for On Ramp to have their own class times!  All On Ramp time slots will become Regular Group Class times starting February 1st, including a new 8am class Monday through Saturday!

The schedule has been updated to reflect these changes!

Announcement #2:
The On Ramp Program lives on!  There will no longer be class times designated exclusively for On Ramp, but we are still accepting new members!

  The process will now consist of 10 private sessions with a trainer before entering the Regular Group class.

Check out the How do I Start tab on the left for a breakdown of this new process.

Announcement #3:
Sign up for the Tactical Weapons Training and/or the Sno-Rep Mammoth trip by this Friday!

Click on the links for more details and hit us up if you have any questions.

Wall to Wall on Saturday for Tabata!