THIS WEEK’S SCHEDULE:
- Classes as normal through this Friday 12/23
- Saturday 12/24: 9AM WOD only
- Sunday 12/25: CLOSED
- Monday 12/26: Open Gym only (11AM-1PM)
- Tuesday 12/27: No 6AM/7AM classes; regular classes at 9:45AM, 5:30PM, 6:30PM
Please see our December newsletter for the full Holiday Schedule through Monday 1/2
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Bodyweight Strength
Strict PU/MU Benchmark
4 Rounds:
Max Strict Pull-Ups
Rest 2 minutes between sets
Rx+: Max Strict Muscle-Ups
Scaled: Use assistance for strict PUs or Max Ring Rows to Chest (most difficult angle possible)
Record total reps
Conditioning
“FGB Slam Ball Special”
3 Rounds for Reps: 1 min each station, no rest between, rest 1 min between rounds.
1- Ball Slams (full arm extension!)
2- Goblet Squats w/ Ball
3- Sit-Ups w/ Ball
4- Walking Lunges w/ Ball
5- Lateral Jumps over the Ball
Choose an appropriate weight slam ball and use the same ball throughout. Squats, Sit-Ups, and Lunges are all done holding slam ball at your chest
Record # reps completed for each of the 3 rounds. Note ball weight to comments
Cool-Down
5 mins slow Foam Rolling – your choice