Programming This Week- Nov. 30 to Dec. 4, 2015


Christmas Schedule Update- GYM CLOSED- December 24, 2015 to January 1, 2016. We will reopen on January 2, 2016 at 9:00am.

Saturday Class Change and NEW CLASS! Saturday class is moving to 9:00am beginning December 5, 2015. Barbell Club will begin this Saturday (Dec. 5, 2015) at 10:00am. Barbell Club is an hour long class dedicated to olympic and power lifting. This will not be a fast paced workout, we will focus on learning and refining skills in the back/front squat, deadlift, overhead squat, snatch, clean and jerk, and various assistance lifts.

Individual Programming-as you know we are shifting the entire gym to individual programming. This means that each and every member will have personal programming and nutrition based on your health and fitness goals. If you have not had a chance to meet with Coach Katy to discuss programming please email to set up a time. We will continue to program a "main" workout through the end of December while we transition to individual programming. 

Programming this week:


4 sets:
8 Front Squats- moderate weight- speed focus
3 Wall Walks
30 DU
Rest 2 Min between sets; sets should be quick with good form
Row 400m
Rest 90 sec
x 5


6 Min AMRAP @ 90%
5 Burpees
5 Box Jumps
5 Pull Ups
Rest 2 min
6 Min AMRAP @90%
8 Strict Press
8 V-Ups
8 Walking Lunges
Rest 2 Min


4 sets:
8 Back Squat- moderate weight- speed focus
1 Min Russian KBS
Rest 60 Sec
4 Rounds for time:
8 Clean and Jerk
8 T2B
Tabata DU


Row 2k
Run 1 Mile
AD 50 cals
easy pace


Friday Benchmark- Strength Endurance
45 Min AMRAP (yes, 45 min)
Barbell weight: 115/75
5 Deadlift
5 Clean
5 Front Squat
5 Push Jerk
Score- rounds + reps