Weekly WODs Dec 27


Dec 23, 2021

 by Lisa MacLeod
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New Year weekend schedule

  • No 5:30pm on Friday Dec 31
  • No Saturday, Jan 1 classes
  • Sunday Jan 2: New Year WOD @ 10am
    No class limit on the Sunday New Year WOD

New website and scheduling software

We hear some of you are still having issues signing up for classes - please show up for the class you wish to take anyway while we troubleshoot the issue, and definitely speak to your coach. The two most common issues are:

  • "There is no membership associates with this account" and
  • "This class time is only available to those with an active membership"

Please email a screenshot of your issue to Lisa MacLeod (lisa@vashonstrong.com).

Goals, bingo, and push-ups

  • This is the final push on 30 push-ups a day for 30 days - near the end!
  • Finish out your bingo card - pinned up by the push-up chart.
  • Get your 2022 goals onto the goals tree, so we can track them as the year goes on.


VSX this week...


Monday
STRENGTH: Back Squat
WORKOUT FOR TIME: Run, Wall Balls
 
Tuesday
STRENGTH: Power Clean, Shoulder 2 Overhead
WORKOUT AMRAP
Bar Facing Burpees, Deadlifts, Hang Power Cleans, S2O
 
Wednesday
STRENGTH: DB Goblet Bulgarian Split Squats, DB Row (tempo)
WORKOUT FOR TIME
Box Jump Overs, Suitcase Lunges
 
Thursday
STRENGTH: DB Skull Crushers, Floor Press, DB or KB Shrugs
WORKOUT EMOM
Cal Row, Cal Bike, Ring Rows
 
Friday
STRENGTH: Front Squats, Double Under Practice
BENCHMARK WORKOUT "PARTY LIKE IT'S 1999"
Wall Balls, Double-unders, Up-downs, Front Squats
 
Saturday
No class
 
Sunday Celebration @ 10:00am
STRENGTH: Strict Press
BENCHMARK WORKOUT "BACK TO THE FUTURE"
Run, Push Press, Push-Ups, Sit-Ups, V-ups, Push Jerk
Partner workout