Return of the Max: After spending a couple of months in Europe with his fiancée, Sandra, Max is back! He will be on the coaching schedule this month – after jury duty! Welcome home – we missed you.
It’s a goner: The Tu/Th 7:15am class is leaving us. There were not enough people interested in the time-slot to make it work, so we are pulling it from the schedule. If we need an additional class in 2022, we will add in an 8:15am to take the pressure of the 9:30am class. Watch out for that in the new year.
Tween Empowerment: Our new Tween class with coach Maya starts on Monday, and is created for middle-school students of all fitness levels. Visit the website to sign up for this initial four-week taster.
Tween Empowerment: Mondays @ 4:20pm
Teen Empowerment: M/W @ 3:15pm | Oly on Fridays @ 3:15pm.
VSX this week…
Strength: Tempo Bench Press
Workout: Rounds for time
Cal Bike and Toes to Bar
Strength: Hang Power Snatch
Hang Power Snatches, Hand Release Push-Ups, Slam Balls
Strength: Tempo Back Squats
Workout: “PURPLE COBRA”
Double Unders, Sit-Ups, Russian KB Swings
Strength: Strict Press, Push Press, Push Jerk
Workout: For time
Jumping Lunges, Up-Downs Over the Bar, S2OH
Strength: Power Clean, Hang Power Clean, Hang Squat Clean
Workout: AMRAP ascending ladder
Power Cleans and Cal Bike/Row
Pull-Ups, Push-Ups, Air Squats
Strength: Post workout
Alt. DB Hammer Curls, Single DB OH Tricep Extension, DB Lateral Raises
Feel the VS Burn
Working through four 4:00 stations
VS Power this week…
There is no movement overlap with our VSX programming this week, so easy to fit in back-to-back WODS after the 5:30pm class.
5×5 Tempo Back Squats
Clapping Push-ups, Seated DB Strict Presses, DB Peck Flys on Bench
Narrow-grip Bench descending ladder
Chin-ups, Body Rows, Alt Seated DB Curls
7×3 Deadlift @ 80%
Farmers Carry, L-Sit Holds, Sled Push