I know we have all thanked you guys a million times… But I feel like there will never be enough gratitude to show our appreciation. I was honestly almost in tears. Instantly I thought “I teach once a week! I don’t deserve this!” However , the fact that you guys included me was so cool. Hopefully this was the first of MANY parties together. The gym is continuing to grow, thanks to your support. We are about to start a new year together. My hopes for 2014 are that we continue to grow and improve ! We wouldn’t be here if it wasn’t for you guys so hats off to you!! Happy holidays everyone!!

Xo
Mena

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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x band walk
– strict t2b
– db ext rt
– double under practice

Then

FITNESS-
A.1 Back Squat x 4 x 3, rest 60 sec
A.2 Pull up variation, 3 – 5 x 3, rest 60 sec
+
25.20.15.10.5 of
wall balls
sit ups

PERFORMANCE-
A.1 Back Squat @ 90% x 1 x 3 sets, rest 60 sec
A.2 Kipping pull up x (-5)amrap x 3 sets, rest 60 sec
+
10.8.6.4.2
SA KB thrusters L/R
T2B
*10 left arm/10 right arm 8.8.6.6 etc…

HOLIDAY SCHEDULE:
December 24th
6am
10:00am
12pm
3:30pm
December 25th- Christmas Day closed
December 26th- normal schedule plus noon class




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