Monday January 23, 2017

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(The first day at the new gym is planned to happen on Monday January 30th!  All classes will be as they are regularly scheduled between now and then.  Open Gym on SUNDAY JANUARY 29th is CANCELLED.  That will be our final moving day and instead of a classic workout, come and join us for the final equipment move to get ready for Monday’s Grand Opening!  If you have any other questions, let Julia know.)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Strength Session:

Every minute on the minute x 18 minutes:

Clean and Jerk

**Minutes 1-3: warm-ups (work up to 75% of your 1RM).

**Minutes 4-8: 75% of 1RM

**Minutes 9-13: 80% of 1RM

**Minutes 14-18: 85% of 1RM

**FOCUS ON YOUR START POSITIONS AND NOT POPPING THE BAR OFF YOUR QUADS. You will only complete one lift each minute.  Make sure that technique is spot on.

 

Level 1 & 2 WOD:

Every minute on the minute x 10 minutes:
6 Burpees
6 Weighted V-ups (14#WB, 10#WB…. hold ball in hands)

MOD 1: (10#, 6# WB)

MOD 2: (6#, unweighted)