Power:
Max Height Box Jump or Max Distance Broad Jump

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WOD: (Gift from Management)
Max Reps in:
5 Min Calorie Row
4 Min Burpee Box Jump Overs
3 Min Wall Balls
2 Min Double Unders
1 Min KB Swings

*Score is total reps

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Here’s a great reminder for all of us from Catalyst Athletics:

Don’t Sweat the Small Stuff if You Can’t Even Do the Big Stuff

Greg Everett

Weightlifting technique can really be as complicated or simple as you want to make it. You could easily spend the rest of your life researching, experimenting, practicing, and driving yourself crazy with the infinite minutiae. But most of you just want to get better, and do it as soon as possible as easily as possible, which is a perfectly rational desire.

Focus on the big stuff and forget the little stuff until you need it. Don’t worry too much about the precise angle of humeral external rotation in the snatch overhead position if you’re not yet even able to consistently get the bar overhead where it needs to go. All you’re doing is overwhelming yourself with information and slowing the process. Think of it like trying to learn a new language by starting day 1 learning the most complex details of grammar and idiomatic speech—if you’re not yet even familiar with the array of most common words, this information is essentially meaningless in a practical sense, unnecessary, and worse, confusing for no good reason.

Spend time getting comfortable with basic positions, balance and movements, and gradually layer in more and more detail as you progress. Don’t make the mistake of trying to master elements that can’t be mastered without a suitable foundation.


This year, the Ultimate Trainers are giving our members the Gift of WODs – each day will feature a workout designed by each member of our training staff.  These special WODs will kick off today and will run until Sunday Dec 24th when we do our annual 12 Days of Christmas WOD.

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Upcoming Holiday Schedule:

Sunday Dec 24 – 11am ONLY
Christmas Day – Note: to allow our trainers and staff to enjoy the holiday, there will be no class 
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY