chris.sheppard

December 31, 2016

Sunday, 1/2017 – New Year’s Day

Happy New Year!

REMEMBER: One class only on New Year’s Day at 10:30am
(that holds true for both locations!)

 


2017 New Year’s Day Workout

???

TBD

???

 …

December 30, 2016

Saturday, 12/31 – New Year’s Eve

Warm-Up
3 Rounds
6 PVC Dislocates
6 PVC OHS
6 Rev Hand Spider Lunges
6 Alt Samson Lunges

then,

1 Min Single Leg Flexion/side
1 Min Standing Band Lat/Tri stretch/side

Strength 1 – Snatch (25 m)
Prep:
3 x 1 Pause Ext + 2 Hang Hi-Pulls + 2 Hang …

December 29, 2016

Friday, 12/30

Warm-Up
3 Rounds of
20 Jumping Jacks
10 Supine Scorpion
20 Mountain Climbers
5 Hanging Scap Retractions

then,

1:30 Single Leg Flexion/side

Team MetCon
5 rounds through of*
Row 20/15 Cals
20 Plate Russian Twists
30 Double Unders**
20 Squats
10 Toes to Bar

*Follow the Leader; first Person waits

December 28, 2016

Thursday, 12/29

Warm-Up
4 Rounds of
2 wall walks
4 Alt T Push-Ups
6 Supine Scorpion
8 Alt Dead Bugs

Skill (10 min)
3 rounds of:
Wall-facing Handstand Hold for time*
10-15 Hollow Rocks
10-15 Supinated grip Band Pull Aparts
Rest ~1:30 between rounds

*Don’t go to failure, focus on “quality time” …

December 28, 2016

Base Camp, 12/31/2016 – CANCELLED

A friendly reminder that, yet again, there will be NO Base Camp this Saturday, 12/31 due to the Holidays. Enjoy your New Years Eve, and be sure to spend time reflecting on how you’ve come in the gym during 2016 (trust me, it’s a long ways!).

 …

December 27, 2016

Wednesday, 12/28

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Push-Ups
10 Band Good Mornings
5 Plank to Squat

MetCon
Prep:
1 x 5 Arch hold/hollow hold on Pull Up bar + 10 Hollow Rocks + 10 Arch Rocks;
1 x 5 Kip Swings on Pull-Up …

December 25, 2016

Monday, 12/26 – Boxing Day

REMINDER: There will be ONE class at 12pm/Noon at both locations on Monday, Dec. 26.
This will be a combined CrossFit & Boot Camp class, and programming will be for a 90min class.
All other classes and Open Gym have been cancelled.


Warm-up
3 Rounds
10 Spider Lunges
5 …

December 23, 2016

Saturday, 12/24, & Sunday, 12/25 – Christmas Eve / Hanukkah

REMINDER: The gym is CLOSED Saturday, Dec. 24. AND Sunday, Dec. 25.
Enjoy some time away from the gym with family and friends, and we’ll see everyone next week!…

December 22, 2016

Friday, 12/23

REMINDER: All Evening Classes have been cancelled for Friday, Dec. 23
(6am, 7am, and Noon CrossFit classes only;
6:30am Boot Camp class at H St as regularly scheduled;
both gyms close at 2pm)

Warm-Up
3 Rounds of
10 Rev Hand Spider Lunges
5 Pause Squats
10 Alt …