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!
Mobility WOD
Paleo Diet Lifstyle