Blog Week of 12-23-2024

‍Quote of the Week 12-23-2024

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"Your body hears everything your mind says- Stay positive.”

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NEWS

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Welcome back friends! Starting 2025 we will be moving our 5:30 pm Group Fitness class to Open Gym and running both PT and Foundations classes during this time slot. Feel free to continue to use 5:30 pm as you have been with the added benefit of having some new faces in the room.

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PROGRAMMING

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Metcons only this week but that certainly doesn’t make this easy. Lots of long endurance work. 12 Days of Christmas is the fan favorite here but I always love to throw down a “300”. Eat up this holiday season- you’re going to need it!

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LET’S GET AFTER IT!

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Monday

Metcon

“Kinda Kelly”

5 Rounds

400m Run

15 Thrusters (45#/35#)

15 Box Jumps

15 Wallballs 

Tuesday

9AM ONLY

Metcon

“12 Days Of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

Wednesday 

Merry Christmas!

Thursday 

Metcon

AMRAP 40

10/8 Calorie Row

10 Pull-ups

10 KBS

2 Rope Climbs

10 Renegade Row (35#/20#)

10 Alt DB Snatch

2 Bar MU

100m Farmers Walk

Friday

Metcon

“300”

25 Pull-Ups

50 Deadlifts (135#/95#)

50 Push-Ups

50 Box Jumps

50 Floor Wipers

50 Alternating Kettlebell C&J

25 Pull-Ups

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