1/1/14

We are celebrating 2014 with a Free community workout tomorrow at 10am! Bring a friend, family member, neighbor. Anyone that is interested in trying Vanquish training! We will have open gym immediately after at 11am until 12pm. Happy New Year to everyone!

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12/31/13

“Power Hour”
Bench, Complex, Squat.

Quick reminder that we are on Holiday Hours tomorrow. Classes are at 9am, 12 pm, 4 & 5pm.

Holiday Hours

Just a quick reminder of this weeks Holiday Hours:

Monday, December 30th-Normal Class times.

Tuesday, December 31st- Classes at 9am, 12pm, 4 & 5pm.

Wednesday, January 1st- 10am Workout and Open Gym until 12pm.

Thursday, January 2nd- Normal Class times.

Friday, January 3rd-Normal Class times.

Workout 12/30/13

Strength: Snatch-55%x3, 60%x3, 65%x3, 70%x2, 75%x1

Conditioning: 3 rounds for time

KBS-21
Burpee-15
Pull-up-9

*Afterparty-Ring Push-ups 3×10

12/28/13

Free community workout tomorrow at 9am. Bring a friend, family member, neighbor. Anyone that is interested in trying Vanquish training! We will have open gym immediately after at 10am until 12pm.

Workout 12/27/13

Strength: Power Clean + Jerk 60% x (1+2) x 4 (% of Power Clean)

Workout: For Time

30-Squat Snatch 135/95

Afterparty-3×10 Matador weighted dips

*Reminder we are back to regular class times: 6am, 9am, 12pm, 4pm, & 5pm.

Workout 12/26/13

“Power Hour”
Bench, Complex, Squat.

Quick reminder that we are still on holiday hours tomorrow. Workout is at 9 and open gym is 10 until 12 pm.

Workout 12/24/13

Strength: Power Snatch+Snatch-60% x(1+2) x 4 (% of power snatch)

Conditioning: 13 min AMRAP

Team Workout:
Athlete 1: Row 12 calories
A2:Wall Balls (score)
A3:Ab Mat SU’s(score)
A4:Pull-ups (score)

All athletes will start at a station and A1 will dictate the rotation. Keep a running total of cals and reps until all time elapses. Open Gym is immediately after until 12pm.

Workout 12/23/13

“Power Hour”
Bench, Complex, Squat.

Quick reminder that tomorrow’s afternoon classes will be at 4, 5, & 6pm.