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Community Updates - December 31st, 2018

Drew's Words of Wisdom... Set your sights 3 ways today. Look to the past for all you have accomplished this last year. Look to the present to be thankful for all you currently have. Look to the future for all you wish to accomplish. Now respect the past but don't dwell. Be present and focused on the task at hand. Plan how to get to your accomplishments in measurable incremental increases. Make 2019 an amazing year of powerful CHOICE. I Love you all. Happy New Year. Drew Looking for the podcast? Check out the latest Hyperformance Podcast, FEAR, here. FIRST SATURDAY FRIEND FEST!! **Attention** The January Small Group Fundamentals class only has about 4 more spots. We love seeing your frien

Last Day of 2018

AM Classes ONLY today. WOD: "Ring In the New Year" with a partner Run 400m 100 Wall Balls 80 Sit-ups 60 DB Snatch 40 Lunges (L+R=1) 20 Ring MU (transitions) Run 400m

Saturday December 29th, 2018

Our Future WOD: NFT Bro-Sesh 3 times thru 10 Bench Press 10 DB Curls 10 Arnold Press 10 DB Bent Row then 10 Hip Thrust 10 Psoas March 10 Clam Shells each 10 Calf Raise

Friday December 28th, 2018

WOD: With a partner 18.3 2 Rounds for time 100 DU 20 OHS 100 DU 12 MU 100 DU 20 DB Snatch 100 DU 12 BMU Scale appropriately

Wednesday December 26th, 2018

Modified Schedule today. 615, 9am and 430pm ONLY WOD: GRINCH'S REVENGE Carry the Coal Partner Workout 80 Wall Balls Weighted Run 400m 80 MB Sit Ups Weighted Run 400m 80 Chest Pass (2 mats width) Weighted Run 400m 80 Good Mornings Weighted Run 80 Partner assisted Bulgarian Splits

Merry Christmas

Happy All-Encompassing Holiday Expression of Joy and Gratitude

Christmas Eve 2018

AM Classes ONLY today. 615, 730, 900, and 1130 WOD: Twelve Days of Christmas 1 Man Maker 2 Ring Dip 3 Ring Row 4 Deadlift 5 Hang Power Clean 6 Front Squat 7 Push press 8 Sit-ups 9 Push Ups 10 Air Squats 11 Good Morning 12 Burpee Long Jumps

Saturday December 22nd, 2018

WOD: Run 800m rest 4 minutes after last person comes in then, 8 minute AMRAP Choose 2 a) TTB x 10 b) Burpees x 10 c) Double Unders x 30 d) CTB x 10/ MU x 5 e) Poor Man GHD's x 10 Rest 4 min Choose 2 more 4 min AMRAP Level 3: Run 1 mile

Friday December 21st, 2018

Friend Friday is HERE!!! Strength: Bent Row 4 x 5 WOD: w/ partner 2-4-6-8-10-8-6-4-2 Dips KB Swings Wt Box Step-over relay the movement

Thursday December 20th, 2018

Strength: Clean and Jerk Heavy 2 WOD: "Macho Man" EMOM 15 min 3 Power Cleans 3 Front Squats 3 Push Jerks Let's assign the weight based off 60% of the Clean and jerk

Wednesday December 19th, 2018

Gymnastic: EMOM 8 min 2-3 Strict Pull-ups alt with :30 max strict sit-ups WOD: 5 Rounds NFT 1) Kneeling Landmine Press x 5 each 2) Full Moons 3 each way 3) KB 3 Way Walk (OH, FR, Suitcase 4) TGU x 3 each sides 5) Weighted bear crawls 100ft

Tuesday December 18th, 2018

Strength: Front Squat 3RM WOD: 3 min on/ 3 min off 50 Air Squats 10 Power Snatch Max Burpees 3 Total Sets Cash Out: Tempo Candlesticks 20 reps @ 4242

Community Updates - December 17th, 2018

Way to STEP OUT of your comfort zone Chris and Bailey! That's when you discover strengths you didn't know you had. Attention Athletes - when you use the clipboard to track retail purchases, please make sure to legibly write your name the way it appears when you check-in to class. Thank you. Drew's Words of Wisdom... We talked at the holiday party about our Core Values as a gym. Generosity, Abundance, Seeking Constant Improvement (Kaizen), Collaboration, and Humor. Tis the season to live these. See how much joy you can spread this holiday season by living these values. Missed the superlatives and Tod Heil Athlete of the Year Awards??? Check out the Facebook Live recording here! Congrat

Monday December 17th, 2018

Caleigh's Last Coached class Strength: MAC Press 3RM WOD: 13 min AMRAP 33's Deadlifts (155/105) LIGHT Wall Ball Row HSPU / DB Push Press Cash Out: 2 min WT Plank Hold

Saturday December 15th, 2018

WOD: "Caleigh Su Clawson Magana" 30 min 200 Wall Balls 200 DUBS 200 Pull-up 200 Burpees every 5 minutes 10 cals rower 10 Cals bike switch every time teams of 4

Friday December 14th, 2018

Strength: Power Snatch 5 x 2 Or Snatch Heavy 1 (mimic last week) WOD: HERO WOD "Three Wise Men" 4 mins on 2 mins off A) JEREMY 5 Hang Squat Snatch 95/65 10 burpees B) BEN 5 Pull Ups 10 Russian KBs C) BEAU 5 box jump overs 24/20 inchs 10 SA DB Thrusters (Teams of 3, 1 at each AMRAP)

Thursday December 13th, 2018

Gymnastics: EMOM 8 mins TTBs 4-8 reps OR a Gymnastic goat move WOD: Every 4 minutes for 20 min Run 200m 15 Sit-ups :30 Plank Level 3: Run 400 15 TTB

Wednesday December 12th, 2018

Strength: Split Jerk Practice 5 x 2 WOD: "Gordon's Fish Sticks" 10 Rounds With a partner Alternating Rounds Row 200 m 10 Burpees 50 ft OH Plate Lunge

Tuesday December 11th, 2018

WOD: "The Chief" 3 min AMRAP 3 Power Clean 6 Push Up 9 Air Squat rest 1 min 5 total rounds pick up where you left off

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