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Big week crew, hopefully we are all running on some holiday cheer! I just wanted to drop a note in relation to tomorrow’s workout. It will be a long grind, and we have a lot of movements to set up and go over. PLEASE do your best to show up to class a smidge early/on time so we can gather everyone and efficiently prep, warmup, and go.
Weekly Movement Forecast
M- 12 Days of Christmas!
T- Bulgarian Split Squats + Wall-Sit + Paloff Press / Dball Slams + Bike
W- Christmas Day (RCF is Closed)
TH- Close grip bench + Strict Pull-ups / HSPU + Shuttle runs + Farmers Carries
F- Back Squat Cycle + KB Front Squats and Ski-erg ladder
12 DAYS OF CHRISTMAS SWEAT FEST
Here we go again! Our annual Christmas WOD is back, this is going to be a great time. Prepare yourself for a long sweat, choose lighter then heavier weights, and get after it.
BULGARIAN SPLIT SQUAT CYCLE
-Another round getting our legs blasted on or split squat cycle 🍑🍑. This time we will be cutting down some time on the wall sits and adding in some core work.
We’re not saying you can’t workout, but you can’t workout at the gym. We hope everyone enjoys this time with family and friends! Eat, drink, relax, reset your batteries and we will see you back on Thursday.
CLOSE GRIP BENCH + STRICT PULL-UPS
-Working off our holiday cheer with the continuation of our bench press and strict pull-ups cycle. Let’s try to use those extra pounds we gained towards moving some heavier weight! This will be followed up by a mid range time domain WOD to get you back into moving and sweating.
Winding down on our back squat cycle. Keep controlling the tempo and controlling the mid line through the bottom position, we should see no folding of the midline!