Author: Jade

* Noon is the last class of the day today ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement…

* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Push Press: 7 reps Every 2:30 for 6 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 7RM for Max Reps. 2) 22 minute AMRAP: 12 Ball Slams 40/30 23 Back Squats 45/35 12 Ring Rows Hard to believe it’s been three years since one of our members Bryant Chase passed away too soon. Come in and poor it out in remembrance of him. Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE