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General Fitness 11.20.15

20
Nov

General Fitness 11.20.15

***Next weeks schedule.***

Monday – Wednesday—Regular schedule.

**Thursday —Closed

**Friday—One class at 11 am.

**Saturday— Closed. If you’re the person that needs to do something. Get outside, go for a drive to the mountains and enjoy the outdoors and time with family, if it’s snowing go sledding. It’s good to do something different and put your fitness to the test and remember why we most of us exercise is to enjoy life and family.

It’s that time of year. We will be having our 3rd annual Christmas Party December 19th at 6:30pm. Please RSVP (click here) so we have an idea of how many tables we will need to set up. This years Christmas Party will be at Glenwood Square. Empty space across from Xochimilco (mexican restaurant). It will be a pot luck style. More details to come, but if you made last years you know it’s a fun time. Try and find a baby sitter(if possible). BYOB and bring your better half. Let’s have some fun! Look forward to seeing you all there.

** Pictures from last year**  https://www.facebook.com/media/set/?set=a.756403657772019.1073741835.475117029234018&type=3

P.S. This is for members and your significant other.

Prep Work

3 min airdyne

2X10

Beat swings

KB Deadlifts

Barbell Push press
WOD

A.

5:00 AMRAP

20 Air squats

12 Push press 115/75

9 Toes-to-bar
Rest 5 Min
4:30 AMRAP

20 Air squats

12 Push press 115/75

9 Toes-to-bar
Rest 5 min
4:00 Min AMRAP

20 Air squats

12 Push press 115/75

9 Toes-to-bar
****Goal is overall rounds and consistency
Optional Skill work

LVL 1

5 Sets of

Banded strict ring dips X 3-5 (:5 Lockout in between reps)
LVL 2

5 sets of

:15 Ring lockout + 5 Kipping Dips :15 Ring lockout
Cool Down

Mobility

Post results

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