12/22/14 – Monday *Christmas week*

Written by Joey Tudela. Posted in Fitness

ATTENTION MEMBERS

We will have a limited schedule for the next 2 weeks due to the holidays approaching. Please refer to the schedule below.

Christmas Week:

12/22/14
6 – 7 AM: Regular Class
7 – 8:30 AM: Open Gym
12 – 1 PM: Open Gym
5:15 – 6:15 PM: Regular Class
6:15 – 7:15 PM: Regular & On-ramp Class

12/23/14
6 – 7 AM: Regular Class
7 – 8:30 AM: Open Gym
12 – 1 PM: Open Gym
5:15 – 6:15 PM: Regular Class
6:15 – 7:15 PM: Regular & On-ramp Class

12/24/14
*Christmas Eve*
Box Closed

12/25/14
*Merry Christmas*
Box Closed

12/26/14
6 – 7 AM: Closed
7 – 8:30 AM: Closed
12 – 1 PM: Closed
5:15 – 7:15 PM: Open Gym

New Years Week:

12/29/14
6 – 7 AM: Regular Class
7 – 8:30 AM: Open Gym
12 – 1 PM: Open Gym
5:15 – 6:15 PM: Regular Class
6:15 – 7:15 PM: Regular & On-ramp Class

12/30/14
6 – 7 AM: Regular Class
7 – 8:30 AM: Open Gym
12 – 1 PM: Open Gym
5:15 – 6:15 PM: Regular Class
6:15 – 7:15 PM: Regular & On-ramp Class

12/31/14
*New Years Eve*
Box Closed

01/01/15
*Happy News Years*
Box Closed

01/02/15
6 – 7 AM: Closed
7 – 8:30 AM: Closed
12 – 1 PM: Closed
5:15 – 7:15 PM: Open Gym

WARM-UP

400 Meter run
Then
3 Rounds of
10 Ring Rows
15 Pushups
20 Air squats

WOD

Ring Dip ladder (Scale: Push up Ladder)

Rest 5 minutes

3/4 body-weight hang power clean ladder

*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

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