Plan ahead: Below is our holiday schedule for this week.

Monday, 12/30: normal schedule
Tuesday, 12/31: normal AM schedule; 530pm ONLY in afternoon
New Year’s Day: NO AM CLASSES; regular afternoon schedule
Thursday, 1/2: normal schedule
Friday, 1/3: normal schedule


Aero Athletics Warm-up 

While jogging around the gym, perform the following movements when they are called out:

-High Kicks
-High Knees
-Butt Kicks
-Arm Circles
-Over the Fence
-Tiger Knee
-Bear Crawls



Wendler 3×3+ Press 

3×3+ @ 80/85/90% of your Wendler max*

*A note on your Wendler max

The Wendler max is used for 3 weeks. After 3 weeks we add 10 lbs to your max on the lower body lifts (deadlift and squat) and 5 lbs to your Wendler max for the press. The pounds are added to your MAX, not to your individual working sets

The working sets are all based on a percentage of your Wendler max. So for example, this week the percentages will be 80/85/90% of your Wendler max. This is how the calculator at the gym works.

Here’s an example to clarify:

First 3 weeks Press Wendler Max is 100#
Add 5# to Wendler max
New Wendler max is 105#
You use 105# for the next 3 weeks and use the percentages to calculate your working sets
Then the once we finish these 3 weeks, we add another 5#
New Wendler max is 110#

If you have any questions please feel free to talk to a coach.


Metcon (AMRAP – Reps):

2 Rounds of:

2 Min ME Sit-up
Rest 1 Minute

2 Min ME KBS 53/35
Rest 1 Min

2 Min ME Goblet Squat 53/35
Rest 1 Min

Score is Total Reps



Banded Bully Stretch 2 min a side
Banded Overhead Distraction 2 min a side