Weekly WODs Jan 3
Jan 1, 2022
by Lisa MacLeod
Happy New Year everyone!
Workouts will have a new flavor starting on Monday as we begin the New Year; afternoon times shift forward, new classes kick-off, and more mobility classes are on the schedule.
We have now officially moved over to our new system - so bye-bye Acuity. As always we are here to help, so please contact Josh or Lisa (virtually or in-person) if you are struggling and we will get you set up with an account.
Also, starting this month you'll find the workouts in the app. Look in the side menu for WODs and you will see the workouts there, starting Jan 3. We will phase out the weekly email in favor of this approach in a couple of weeks.
Here's to making our own fireworks in the gym and a fitness-filled 2022.
Teens and Tweens for 2022
Weekday Teen Empowerment will start back up on Monday, Jan 3 at a slightly earlier time of 3:10pm. All teens should use the app or website to register for each class, so we can be prepared for the numbers. We can help athletes get set up if they have questions.
We have had low attendance on Fridays for this group. If the time does not work, we can take it off the schedule, but if the group wants to keep working out at this time, we need to see attendance go up. We will make a decision on continuing the Friday class by the end of January.
Tween Fridays and Teen Sundays: Following feedback from families, we have revisited the timing for these classes to avoid clashing with mid-winter break. My apologies for the confusion. Look out for new emails, and visit the Tween and Teen web pages for more information on the new dates.
Weekly VSX WODs
Monday
STRENGTH
Single Arm DB Incline Bench Press, Single Arm Banded Lat Push-Downs.
WORKOUT: AMRAP
DB Renegade Rows, Box Jump Overs, DB Goblet Lunges, Tuck-Ups
Tuesday
STRENGTH
5-Rep Heavy Back Squat. Week 1 of 9
BENCHMARK WORKOUT "THIGHNEL RICHIE"
Burpees to a Target, Wall Balls, Cal Bike/Row/Ski
Wednesday
STRENGTH
5-Rep Heavy Power Clean. Week 1 of 9
WORKOUT: AMRAP + FOR TIME
Slam Balls, Power Cleans, Run
Thursday
STRENGTH
5-Rep Heavy Push Press. Week 1 of 9
BENCHMARK WORKOUT "FURY ROAD"
Shoulder to Overhead, Pull-Ups, Double Unders
Friday
STRENGTH
5-Rep Heavy Deadlift. Week 1 of 9
WORKOUT: AMRAP
Deadlifts, Alt. V-Ups, Hand Release Push-Ups
Saturday
STRENGTH
Hang Power Snatch
WORKOUT: EMOM
Hang Power Snatch, Ring Rows, Up-Downs, Wall Sit
Total Body Mobility Overhaul for 2022!
January is an excellent time to recommit to your long-term health.
- Saturdays, Jan 8 - Feb 12, 11:30am
- Repeated Tues, Jan 11 - Feb 15, 7:30pm
This six-class series will address your beautiful, amazing body from your eyebrows down to your toes! It will help you create your own maintenance routines that will lead you to experience lasting change. Move into the new year with less pain and greater function. Plus, we’ll have fun!
Pay for the six sessions upfront and receive one class free!
$100.00 for the series or $20 drop-in.
