Normal hours today!! A. Squat 3rm B. Every 70 seconds for 10 rounds 1 plate push ( down and back - half the astro turfs distance) 10 Russian kettle bell swings 70/55

Closed Christmas Day guys :) no open gym hours. Have a merry Christmas

Hey guys! I will be posting Xmas Day hours on Xmas Eve night! So, look to the blog. Also, these are open gym hours, so it is not a coached class, although I will have a workout up on the board for those of you coming in with not much of an idea of what you'd like to do :)

Look at these awesome Fundamentals members. They will be in class this week, introduce yourself to them, if you don't the coach will go all rick flair on you  or even worse macho man on you...post which wrestler you'd like to see the coach channel in anger toward someone to comments. also... Click here for HOLIDAY HOURS. Before you ask.  This is a lot of stuff. Please read the workout and  get to understand it. For substitutions, scroll down to see the scaled version. 12 Days of Christmas - 20 minute cap 1 Muscle Up 2 Shoulder to Overhead 185/125 3 Cleans 185/125 4 Deadlifts 185/125 5 Handstand Push Ups 6 Toes to Bar 7 Box Jumps 30/24 8 Pull Ups 9 Pistols 10 Double Unders 11 Kettlebell Snatches 55/35 12 Burpees Notes: Format is as followed. 1…2,1…3,2,1…4,3,2,1…5,4,3,2,1…6,5,4,3,2,1…(Just like the song...duh) get as many reps as possible or finish within the 20 minute cap, scale accordingly. ____________________________________________________ **Scaling list 1 Muscle Up = sub will be 1 Chest to Bar + 3 Push Ups 2 Shoulder to Overhead 185/125 = sub will be...using a lighter weight 3 Cleans 185/125 *Full Squat is implied = sub will be power clean/hang power clean depending on your skill level 4 Deadlifts 185/125 = sub will be...using a lighter weight 5 Handstand Push Ups = subs will be push up, knees on box, toes on box 6 Toes to Bar = sub will be partial range of motion 7 Box Jumps 30/24 = sub will be height 8 Pull Ups = sub will be either ring rows or banded pull ups. 9 Pistols = sub will be double the amount for air squats 10 Double Unders = sub will be a 3:1 singles 11 Kettlebell Snatches 55/35 = sub will be either weight or american kettle bell swings 12 Burpees = sub will be...no sub...burpees.