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HAPPY NEW YEAR! Class Schedule Uptown 9:00 WOD Mid City 12:00 WOD 
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Come start out the new year with a workout!
New Years Day Class Schedule Uptown 9:00 WOD Mid City 12:00 WOD Tuesday Warm Up: 600m Row 2 Rounds: 10 Wall Squats 10 PVC Pass Throughs 10 Banded GMS Strength/Skill: Power Snatch 3 Sets x 5 Reps (TNG, build above WOD weight) WOD: "New Year's Eve" 19 min AMRAP with a Partner: 31 Power Snatch (95/65) 1200m Row Cool Down: 1 min Lacrosse Ball in Shoulders/side 1 min Lacrosse Ball in Traps/side 1 min Lacrosse Ball in Pec/side  Monday Warm Up: 400m Run 2 Rounds: 25 ft. Straddle Inch Worm into Yoga Push-up 10 Kip Swings into 5 Scap Pull-ups 5 PVC Thrusters Strength/Skill: 12 min EMOM: 1) 100m Run 2) 3 Thrusters (build in weight) 3) 3-5 Kip Swings into 2-3 Pull-ups WOD: Retest "Bergeron Beep Test" EMOM Until no longer able to complete in 1 min: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees Cool Down: 15 Wall Squats 1 min Couch Stretch/side 1 min Banded OH Stretch/side  Saturday Warm Up: 3 Rounds: 200m Run 5 Air Squats 6 Alt DB Snatch (light) 5 Push-ups WOD: 3 Rounds for Time: 800m Run 30 Wallballs (20/14) 20 Alt DB Snatch (50/35) *30 min Cap Cool Down: 2x: 5 Side Lying Windmills/side 1 min Pigeon Pose/side  Friday Warm Up: 3 min Row 2 Rounds: 3 OHS with PVC or BB 10 Kip Swings 10 Scap Pull-ups 10 Ring Rows Strength/Skill: 1 Full Snatch + 1 Hang Squat Snatch + 2 OHS 5 Sets (building) WOD: "Josh" For Time: 21 OHS (95/65) 42 Pull-ups 15 OHS 30 Pull-ups 9 OHS 18 Pull-ups Cool Down: 15 Wall Squats 2 min KB Handle in Psoas/Hip Flexor 2 min Double Lacrosse Ball Mid Back  Class cancellations have been updated on MindBody. Some of the late classes have been canceled on Christmas Eve.
There will be one group WOD on Christmas Day taught by Joe Macedonia at the Mid City location at 9:00 am! Hunter Arielle will be assisting the class. Allison will be teaching all regularly scheduled 5:30, 6:30, and 7:30 am classes at the Mid City location on December 26th, while the early classes Uptown and Downtown are canceled. There is an added ISO at 5:30 pm and Muscle and Flow at 6:30 pm at the Downtown location on December 26th since the classes are canceled Christmas Day. Thanks, Phil Guillot! Please check the schedule and sign into classes! Thursday Warm Up: 1 min Jump Rope 2 Rounds: 10 cal Row 10 Lunges 5 Russian KBS Strength/Skill: Weighted Front Rack Lunge 5 Sets x 4/leg (build) WOD: 18 min AMRAP: 15/12 cal Row (Rx+ 18/15) 30 Walking Lunges 45 DUSs 15 KBS (53/35, Rx+ 72/53) Cool Down: 2x: 1 min Couch Stretch/side :45 Calf Stretch/side  Tuesday Warm Up: 400m Run 3 BB Bear Complex 10 Kip Swings 5 Wallballs 10 Lunges WOD: "12 Days of Christmas" 1 Deadlift (95/65) 2 Power Cleans 3 Front Squats 4 S2OH 5 Back Squats 95/65 6 Bar-over Burpees 7 Sit-ups 8 Lunges 9 KBS (53/35) 10 Wallballs (20/14) 11 Pull-ups 1200m Run Cool Down: Walk 200m Foam Roll 5 mins  Hey all Mid City gym goers!
We realize the bathroom situation isn’t great right now. Until they are able to clear the line for good, we have a few things we need to do so we can use the back bathrooms. Please DO NOT put any toilet paper or paper towels or any items in the toilet. So after you do your thing, please flush and put all paper products IN THE TRASH. If you absolutely need to go number 2, please go in the coach's bathroom in the front of the gym. We are so sorry this is such an inconvenience. Hopefully the situation will be fixed very soon. Thanks again for your patience! |
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