Quote of the Week 12-11-2023

“The hard days are the best because that’s when champions are made, so if you push through, you can push through anything.”

NEWS

Welcome back friends! Our Holiday Party is going down this Friday- 12/15 at the Heritage Center. Please RSVP on the email I sent out. If you did not receive that email…what is going on with your life. EMAIL me here and I will get you subscribed to our goodness. 

FIT AFTER 35– now is the ONLY time this program will ever be priced at $35. Please share this link with a friend to lock in our amazing offer. The discount so good you need to bring your driver’s license to prove you are actually 35+.

PROGRAMMING

Week two of our current conditioning cycle brings lots of repeats. This is the secret sauce as far as conditioning is concerned. Nothing will improve your metabolic conditioning faster than these. Our (CC) Coaches Choice weights are meant to be heavy, heavy while sticking with perfect form. “Karen” Thursday- sorry. Wear your GIRLS shirt and we will suffer together. 

LET’S GET IT!

Monday

Strength

4 Rounds

100m Sprint

Rest the amount of time

It takes to run the 100m

Metcon

5 Rounds

100m Run

1 Squat Clean (CC)

2 Front Squats

3 T2B

4 Sit-ups

5 Air Squats

6 Walking Lunges

Tuesday

Strength

3 Rounds

15 Burpees

Rest the amount of time

It takes to hit 15

Metcon

AMRAP 16

4 Deadlifts (CC)

6 Pull-ups

8 Burpees Over Bar 

Wednesday 

Strength

4 Rounds

Row 150m

Rest the amount of time

It takes to row 150m

Metcon

21 Cal Row

15 HR Push-ups

9 Power Snatch (CC)

15 HR Push-ups

21 Cal Row

15 HR Push-ups

9 Power Snatch

15 HR Push-ups

21 Cal Row

Thursday

Strength

5 Rounds

15 Air Squats

Rest the amount of time

It takes to hit 15 

Metcon

“Karen”

150 Wallballs

Friday

9AM ONLY- HOLIDAY PARTY!

Strength

5 Rounds

10 HSPU

Rest the amount of time

It takes to hit 10

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

HSPU

2-2-2-2-2

C&J (CC)

1-1-1-1-1

Rope Climb 

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