MON – 12/23 — Regular Schedule
TUE – 12/24 — 9 am ONLY
WED – 12/25 — MERRY X-MAS/CLOSED
THU – 12/26 — OPEN GYM 9AM
FRID – 12/27 — Regular Schedule
SAT – 12/28 – 8 am ONLY
MON – 12/30 — Regular Schedule
TUE – 12/31 – 9 am ONLY
WED – 01/1 — HAPPY NEW YEAR 2014/CLOSED
THU – 01/2 — BACK TO REGULAR CLASS SCHEDULE
STRENGTH
Front Squats
Warm up sets
5@40%
5@50%
5@60%
Working Sets
5@65%
5@75%
Max reps @ 85%
rest 5 min
3-3-3 @ 85%
WOD
“NASTY GILRS”
3 rounds for time:
50 Air Squats
7 MU or 7 Bar MU or 21 Pull Ups
10 Hang Power Cleans (135/95)
(15 min cap)
