Holiday Hours
9:00a-12:00p Open Gym
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CrossFit
“12 Days of Christmas”
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Weightlifting
At a moderate load:
Pause Jerk (:02 in split) 3-3-2-2-2
(make consistent increases)
At a moderate load:
Pause Power Clean (:02 in catch) 3-3-2-2-2
(make consistent increases)
Increase weight on last set from previous week.
Strict Press 5-5-5-5-5
(make consistent increases)
Increase weight on last set from previous week.
Weighted Dip 5-5-5-5-5
(make consistent increases)
Increase weight on last set from previous week.
Triceps Extension 15-12-10-8
(make consistent increases)
“Hope… is the companion of power, and the mother of success; for who so hopes has within him the gift of miracles.”
~Samuel Smiles
