NEW YEARS HOURS

Please note: We will be open for one class tomorrow, December 31st at 9:30AM and closed Wednesday, January 1st for the New Years Day holiday. Normal hours return Thursday, January 2nd.

Skill

Front Squat
1-1-1-1-1

Work up to a strong effort 1 rep front squat.  Start light and increase the weight for each single. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

for time

400M Run
15 Clean & Jerks 135/95 lb
400M Run
12 Clean & Jerks 135/95 lb
400M Run
9 Clean & Jerks 135/95 lb

Workout notes

Today’s workout is a three round couplet with a barbell movement and three short runs.  We’ll start by running the 400M loop and then get started on a set of fifteen clean & jerks.  The load on your bar should be one that you could complete quick singles with a few breaths between reps.  If you load the bar properly your time inside the gym will be short so the workout will have a heavy emphasis on moving as quickly as possible on the runs.