HOLIDAY SCHEUDLE: DEC 27-29: Regular Hours, DEC 31:8am, 915am, JAN 1: Closed, JAN 2-: Regular Hours

Ok kids its time to get back to business here!!!  I know, i know...we still have New Years coming up but we might as well get a jump on the new year right?!  Today we have our regular class hours and are getting mentally ready for that flock of new people who want to get fit when the year begins.  I know most of you have been with us a while now, and those that are new, you all have made that jump and showed that determination to make your life better.  There is something i need to remind you of however; a better life doesn't just come from one decision.  Sure it can start you on the right path but you need to KEEP making those positive choices.  What do i mean by this? Yes you made the decision to come to the gym but now what you are doing when you are in the gym?  Are you focusing on moving correctly, thinking about each movement, foot placement, and body position?  Are you warming up correctly or are you just going through the motions?  Are you listening to what the coach is telling you so that you can get the best workout possible or are you jumping ahead and getting your own weight and doing your own thing? Are you rooting others on and firing them up or just there to do your own thing.  Are you giving everything you have or are you giving excuses why you are or arent doing well?  These are choices you are faced with each day.  When you make the most of your choices, you have the best chance to gain the most benefits.  Lets kick this year of right!!!!


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INFERNO Warm-up x 3

Complete the following:


For Time: (15 min time limit)

     Buy In: 100 Double Unders (Sub:200 singles)

     4 Rounds:

          7 reps Power Cleans (225#, 155#, or 75% of 1RM)

          14 reps Wall Balls (20#@10', 15#@10,)




100m Sprints

     EMOM for 12 minutes


ON RAMP CLASS Day 4: Nutrition, Paleo, Zone, Clean (Squat and Power), Snatch (Squat and Power)

. this mwod is about helping to get a more normal extension in the knee joint


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