Holiday Schedule:

12/24 5am, 6am, 9am, noon is last class

12/25 Closed

12/26 Noon class only 

12/27 9am, noon, and 4:30pm

12/28 9am 

12/29 8am-10am Open Gym

12/30 Regular Schedule

12/31  5am, 6am, 9am and noon is last class of day

1/1 noon class only

WOD:

Option 1:

A. Overhead Squat

Build to heavy set of 5

B. 12 min AMRAP

5 Strict HSPU

10 Overhead Squats (95/65)

15 Deadlifts

Option 2:

A. Back Squat

5 sets of 1 rep pause squat

1st set: 10 second pause

2nd set: 8 second pause

3rd set: 6 second pause

4th set: 4 second pause

5th set: 2 second pause

*increase load each set*

B. 12 min AMRAP

5 Alternating Arm Bench Press

10 DB OH Reverse Lunges

15 DB Deadlifts

A note from Ashley:

Hey CFMV!!  I hope many of you had a chance to take a look at the video Sara posted of me discussing the Nutrition Challenge starting up January 3rd!  We will focus on eating whole food, portion control and accountability. If you are feeling like you are pretty accountable but just need some guidelines to follow then you can join in for $30.  More accountability and weekly chats with me are priced accordingly and I can get you started with a health history form to get to know you a little more and your goals.  You can message me here or on FB if you are interested!