*******

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:

“The question isn’t who is going to let me; it’s who is going to stop me.”
–Ayn Rand

*******

Nutrition:

Butter or fat bomb coffees are a great option for the fasting athlete. But don’t forget the protein. Add a scoop of SFH or Equip Foods protein in there too!

*******

Movement:

A. Warm-Up:
Banded Leg/Hip Warm Up

B. Weightlifting:
5×5 Deadlifts @75% 1RM
Run 200m between each set

C. Metcon:
EMOM – 18 Minutes
10 KB Swings (53/35)
AMRAP 10-Meter Shuttle Sprints
Rest 1-minute

*Each round will consist of 10 KB swings and then 10m shuttle sprints until 1 minute is up, followed by 1 min of rest

*******

Recovery:

Calf Smash