WODs Nov Dec 6-13

By Coach Lisa Workout Comments Off on WODs Nov Dec 6-13

New Winter Schedule available

Starting from the beginning of the new year, we will be making some schedule changes. This will allow us to offer more classes, plus bring in a bit of variety to the programming. We made this change following the survey which had over three-quarters of respondents favoring the new times. We will test this out for three months and see how attendance goes, then gather your feedback again.

Here’s the proposed new schedule – so mark your calendars:

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December Mobility Pop-Up…

Wednesday, December 8th at 6:35pm,  Mobility for the Shoulders!
and
Wednesday, December 15th at 6:35pm,  Mobility for the Hips and Ankles!
 
Coach Shannon just couldn’t let December roll by without a mobility workshop!  In fact, she will be bringing you the “Best of Mobility 2021” with a reprise of two of her most popular workshops. So if you missed them the first time, really prefer evening classes, or would just like a refresher this is for you! 

Sign up now!

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VSX this week…

MONDAY
Strength
: Power cleans

Workout: AMRAP
Power cleans, up-downs, lunges
 
 
TUESDAY
Strength
: Bench press and flys

Workout: EMOM
Running, deficit push-ups
 
 
WEDNESDAY
Strength
: Deadlift

Workout: For time
Pull-ups, sumo DLs, sit-ups
 
 
THURSDAY
Strength
: Tempo strict press

Workout: AMRAP
Row, bear crawl, press, burpees
 
 
FRIDAY
Strength
: Front Squat

Workout: For time
Box jump-overs, back squats


SATURDAY
Strength
: Power cleans

Benchmark workout: “Latman and Robin”
Bike, T2B, power cleans, hang power cleans

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