MONDAY 121223

Evolution A:

Squat Clean, 5,3,1,1,1 repetitions (achieve new 1RM)

Rest as needed then,

Evolution B:

On a 20:00 clock (5 rounds each station)

Minute One: Concept2 Row (9,12,15 calories – athlete choice)
Minute Two: Assault Bike (9,12,15 calories – athlete choice)
Minute Three: “Cindy” (5 Pull-up, 10 Push-up, 15 Squat)
Minute Four: Bus Stop Run

Note: Some of our gym goals for 2020 include achieving greater capacity in the Squat Clean and Overhead Squat, in addition to a few of the more advanced gymnastic movements. Today we are working on achieving a new 1RM Squat Clean. The metabolic session comes from Saturday’s group workout and it’s a good one! Athletes can pick their start station but must honor the order of rotation. Athletes can also pick an appropriate calorie to achieve on the bike and rower. Purple belt’s should strive for 12 or more.

Adrian – 2019 Warrior Spirit Award!


Christmas Week Gym Schedule

  • Monday – Regular Gym Schedule
  • Tuesday – closed
  • Wednesday – closed
  • Thursday – closed
  • Friday – 8AM & 4PM 
  • Saturday – 10AM community workout
  • Sunday – closed
  • Monday, December 30, return to regular class schedule


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