This week… NO 5:30am class MONDAY 1/19/15

There will not be a 5:30am class tomorrow morning. 
There WILL be a Open Prep meeting this Tuesday, # approved January 20th at 7:30pm. If you don’t think you will be doing the Open, health you should come. If you think you will be doing the Open, you should come. 
Next Thursday evening, January 29th, will be a new member review class. For those of you who have completed the Intro Sessions, I would like to offer up this time to get back together and go over some things you may want to spend extra time on. We will be doing this review class the third Thursday of every month (after the first one). Please let Alison know if you will be attending and if there is a specific movement you would like to go over. 


 Workout of the Day
Front Squat Double – week 7 of 8
Should be getting pretty heavy – use 8-9 sets to get to your goal weight – 5-10# up from last week.
Beast Builder – squat cleans and shoulder to overhead. If you are doing the work in less than 30 seconds, go up 5-10#. 
Try to ad weight to last week’s effort. Next week we will be adding an extra minute.
8 RFT 
8 Pistols – alternating
4 Power Cleans  135/95
7 min cap
If you cannot do pistols – alternating lunge in place. Scale the weight so you are moving as quickly as Bodhi robbed banks with his surfer buddies.