Monday, Jan 2

“My fake plants died because I did not pretend to water them.” - Mitch Hedberg

Gym Happenings

New Program! so….. for the next 8 weeks, we will be focusing on: Strict Press, Pull-Up, Front Squat for our strength program. Make sure that if you miss any of these strength sessions this week that you make them up before next week so you’ll have numbers to go off of. The best strength program is the one you do 3 days a week for a year, so make sure you’re here most days. You’re also welcome to stay after class any day of the week and make up missed strength sessions. Now, I know what you might be thinking, “sure, I can build up to a heavy 1 on press and front squats but I can’t do a single pull-up!” No worries, we have plenty of options to help you rapidly progress over the next couple months to get your first pull-up! Enjoy!

Strength

Sets of 1 

50,60,70,80,90,100%

Strict press 

Pull-up

Metcon

5 rounds for time: 

50 double unders 

5 Deadlifts 275 / 185 

XT

Deadlift 5 x 6 / 55%

1:00 face down GHD hold