*******

Quick Announcements: 

  1. Christmas and New Years Schedule:
    • Monday 12/18 – Saturday 12/23 are normal hours
    • CLOSED Monday 12/25 and Tuesday 12/26
    • Wednesday 12/27 – Saturday 12/30 are normal hours
    • CLOSED Monday 1/1/18
    • Evening (6&7pm) on Tuesday 1/2/18
    • Wednesday 1/3/18 we return to normal hours

*******

Mindset:

“You must not only aim right, but draw the bow with all your might.”
–Henry David Thoreau

*******

Nutrition:

Stop drinking from re-filled plastic water bottles. Purchase a glass or BPA free hard plastic bottle to refill during the day. Especially at our new “StrongLife Hydration Station” with RO Water (reverse osmosis). Thin plastic deteriorates and leeches endocrine disrupting chemicals into your water. Plus purchasing water bottles is just plain dumb. Go see the trash exhibit at Mote Marine.

*******

Movement.

A. Warm-up:
3 Rounds of “Standing IYTW” each movement consits of 5 reps with a 5 second pause on last rep before moving on to next movement

B. Skill:
15 Minutes Muscle-Up progressions
*Work towards a MU progression of choice, if you have MU, work on cycling

C. Metcon:
“Johnson”

AMRAP 20 Minutes
9 Deadlifts (245/165)
8 Muscle-ups
9 Cleans (155/115)

*******

Recovery:

Hamstring Stretch