FRIDAY 151211

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball Shots (20lb. /12lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat the required number of repetitions. Check your fitness journals and add 5lb. to each set. Compare todays weight and repetitions to November 24, 2015.

6PMCrew

6:00 PM Crew is getting STRONG

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Christmas Holiday Schedule

Please note our gym will be closed on December 24 and December 25 for the Christmas Holiday. We return to regular gym hours on Saturday, December 26, at 10:00 AM for the Free Community Workout and Advanced Class.

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MAD-Uary 30 Day Fitness Challenge

Beginning on January 1, 2016, our gym will be participating in another epic 30 Day Fitness Challenge. This challenge will be dedicated to the health and healing of Greg Madsen. Similar to previous challenges, every class will count as a “Point” including Open Gym. Awesome awards and recognition for Athletes who achieve  30 or more points, and grand prizes for 50 points or more.

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CAMP Ranking System

Stay posted for an incredible announcement about the world first combined Fitness, Martial Arts, Yoga, Education and Service merit based ranking system. The official announcement will take place the first week of January 2016.

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