Week of January 27-February 2

Sunday, Jan 27, 2019 7 AM Mindful Lifting, The Clash, Sandanista! 8 AM Bromfield Swim/Mind Eraser Conditioning Monday, Jan 28, 2019 Warmup (10 min): 3×20 Fire Hydrants, Glute Bridges, Light Band Goodmornings Skill/Chalk (10 min): Spotting Re-Certification and...

Week of January 20-26

Monday, January 21, 2019 Warmup (10 min): Dynamic Strength/Power (30 min): 6 rounds of Squat (50-60%, Level 1 Warmup then 5×5) 7-12 reps Double KB swing (outside legs) 15-25 Glute Bridges (Slingshot optional) :20-:40 plank while partner does slam ball, switch...

HOLIDAZZZZEEEE

Monday, December 24 Woods Walk @Oak Hill, 9 AM Check Member’s Group Link here for deets  Wednesday, December 26, 2018–Back at it with Some Funny Business! Warmup (10 min): Dynamic, Move and Groove Chalk Talk (5 min): 3 segment class Segment 1 (15...

Week of December 16-22

Sunday, December 16, 2018 7 AM Mindful Lifting, Built to Spill, Perfect from Now On 8 AM Bromfield Swim Strength/Mind Eraser Conditioning Monday, December 17, 2018 Warmup (10 min): Dynamic Strength (30 min): Squat 50, 65, 75% x 5, 85% x 3, 95% x 1+ Level 1 5×5...

2018 12 Workouts of Woodshed

Here they are, and here you are!   We will do some of these in class, and some are all yours for open gyms.  Who’s going to hit all 12 before the New Year? 1. Karen–150 wallballs for time (20/14) *Level 1 75-100 wallballs done 8-12 on the minute, rest...

Week of December 2-8

Sunday, December 2, 2018 7 AM Mindful Lifting, Rolling Stones Beggar’s Banquet 8 AM Bromfield Swim–Strength Area, Mind Eraser Conditioning (Tabata/Interval) 9 AM Holiday Photo Shoot Training Max 411: Add 5 lbs to training max if 95% set (week of Nov 19)...