8am: New Member class – Intro to Back, Front and Overhead Squat
9am: Open gym and FREE workout open to public!
10am: Partner WOD
Buy in: 50 Cal, Bike
Then, two rounds:
100 Fireballs (an ab exercise that Tabitha named)
50 Hang Snatch, 95/63
Cash out: 50 Cal, Rower
One person moving at a time. Post workout buddy and time to comments.
A big “thank you!” to Bob for all of the years of being a great coach here at NextGen! We will miss you and wish you and your beautiful family much success in the years ahead!
Attention: We will be hosting a Whole30 Paleo Challenge from Monday, January 2nd to Tuesday, January 31st. Take the month of December to read the book (link on right side of website), print off the .pdf forms from their website (www.whole30.com) and prepare yourself for the challenge. We will kick off with body fat measurements, weigh-ins and before pictures. Details coming soon. Get ready!
Reminder: Powerlifting class today at 5pm!
Run 5k at LaFortune Park (make sure to time yourself and post to comments!)
Other Options are to come to gym and either: Row 5k or Assault Bike 12k
Post time and WOD to comments.
Always nice to re-visit this video. Mr Dubbs is an amazing guy.
– Thanksgiving’s over and it’s time to get back in the gym folks! Christmas will be here in a blink of an eye along with all it’s food and parties. Stay on track and hammer out those final end-of-year goals! 2017 is just around the corner!
– Gymnastics Specialty class at 5pm today!
Complete as many rounds and reps as possible in 20 minutes of:
1/1, 2/2, 3/3, 4/4, etc…
“Conquered…one of my favorite workouts. Simple but brutal. 185lb deadlifts and pushups. 20min AMRAP start with 1 rep ea. Then 2 ea… keep adding reps ea round until the clock mercifully reaches 20min. I tied a PR today at 22 complete rounds.”
– CrossFit pioneer, competitor and coach Josh Everett