Have you started thinking about your goals for 2019? We want to help you achieve them! We will be going over strategy and tips in organizing a plan to meet your goals both short and long term

This year, we are all going to help each other stay accountable and committed. The workshop will also include a guided open discussion of our own experiences: What has worked and not worked for you in the past?

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether it’s in the gym, work, family, or personal life. We can help you pin point it.

Please do your best to make this workshop. Set yourself up for Success in 2019!

Benchmark:
500m Row Time Trial

Conditioning:
8 Rounds
10 Toes to Bar (Fx: 7 Toes to Bar)
10 American KB Swings (24/16) (Rx+32/24)
1 Rope Climbs (Rx+ Legless)

Post WOD Finisher:
10 Minutes of Mobility

25 min to establish 1RM Deadlift

For Time:
100 Double Unders
20 Box Jump overs 24/20
20/17 Cal Ski
20 Pistols (Fx: Alternating Reverse Goblet Lunges 35/20)
20/17 Assault Bike Cals
20m Handstand Walk (Fx: 30 Shoulder Taps)

Core Strength Development

3 Rounds

Rx:
5 Strict Press (ME)
20 GHD Sit Ups
20 Alternating Barbell Side Bends (10 each side, Add weight if possible)

Fx:
5 Strict Press (ME)
25 Sit Ups
10 Each Side KB Side Bends

20 Rounds:
Alternating Rounds with Partner
3 Reps of 1 Devil’s Press + 2 DB Push Press (50/35) (Fx: 35/20)

Join us for a Free Tastings today for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.

“Ring Muscle Up Test Day”

RX+: 30 Ring Muscle Ups for Time
RX: 10 min AMRAP and record how many were completed in 10 min
FX: (those that have 5 strict pull-ups and 5 ring dips): Ring Muscle up technique work and progressions
Strength development options: First test max strict pull-ups and ring dips (and record). Then continue doing alternating sets of those movements until you have accumulated 50 pull-ups and 50 ring dips using most challenging scaling option.

4 Rounds:
Min 1: 5 Power Snatch (135/95) (Fx: 95/65)
Min 2: AMRAP Power Clean and Push Jerk (135/95) (Fx: 95/65)
Min 3 and 4: Rest

Score is total Clean and Jerks

Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.

Strength and Skill Schedule:
Monday: 1RM Back Squat
Tuesday: Ring Muscle Up Test Day
Wednesday: Strict Press
Thursday: 1RM Deadlift
Friday: 500 m Row Test
Saturday: HSPU
Sunday: Heavy Fran
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25 min to establish 1RM Back Squat

For Time:
3 Rounds
20 Wall Balls (20/14)
15/12 Calorie Row
10 Burpees over the medicine ball (must face the med ball and jump over the center of it)

Stagger Athletes 60-90 seconds