12/21/09 – Strength / Metabolic Conditioning Combo

Schedule Reminder – We have a 6pm CrossFit class tonight.  There are no Fundamentals classes this week.

Congratulations to Susanna and Sean for making their December goals early!  Susanna completed an unassisted kipping pull up, and Sean overhead squatted 115lbs for five reps, 20lbs more than his goal!  Their dedication and focus on the goals has truly paid off.  Remember that we’ll be checking off the list of accomplishments next Wednesday.  Make sure you are working on your goal between now and then.

Schedule –

• Mobility Warm up
• Press 3×5
• Push Press 3×3
• Metcon – 4 rounds for time
  • 10 Push ups
  • 10 Knees to Elbows
  • 10 Kettlebell Swings
  • 10 Lunges (Two steps = 1 lunge)
• Stretch / Foam Roll

Holiday Schedule –

• Tuesday, Dec 22 –4:30pm/5:15pm/6:00pm/6:45pm
• Wednesday, Dec 23 – 6am/12pm/4:30pm/5:15pm/6:00pm/6:45pm
• Christmas Eve – Thursday, Dec 24 – 6am/12pm/1pm
• Christmas Day – Friday, Dec 25 – CLOSED
• Day After Christmas – Saturday, Dec 26 – 10:30am/11:30am Free Class
• Monday Dec 28 – 6am/12pm/4:30pm/5:15pm/6:00pm/6:45pm
• Tuesday Dec 29 – 6am/12pm/4:30pm/5:15pm/6:00pm/6:45pm
• Wednesday, Dec 30 – 6am/12pm/4:30pm/5:15pm/6:00pm
• New Years Eve – Thursday, Dec 31 – CLOSED
• New Years Day – Friday, Jan 1 – CLOSED
• Saturday, Jan 2 – CLOSED
• Monday, Jan 4 – Back to business as usual