ANNOUNCMENTS
1) Spence Christmas Angels - ALL ANGELS GIFTS ARE DUE MONDAY DEC 16TH!
2) Coaching Changes at Vickery
Victoria - As most of you know we will be sad to see Victoria leave Vickery starting in Jan. She will be moving to Chicago to pursue a great opportunity at Equinox. She has developed over the past year into a great group coach and continues to grow. Make sure you say bye to her and thank her before y'all leaving for the holidays! We wish her the best and are thankful for her year at Vickery.
Rachel Acers - Rachel had her first group class March 16th, 2018 and has been a part of the community. She has developed into a great member year over year, she prioritizes moving well over ego lifting, grown to understand the purpose and goals we have, and has taken time with Jess to understand physical therapy with her own personal goals. She continues to be one of the most consistent members in the gym. When she expressed interest in part time coaching, I told her about the long unpaid training I make coaches do and that involves ALOT of 1 on 1 time with me. She STILL said she was interested. So its a no brainer to bring her on as a Coach. She will go through the 2-3month training we require. You will see her in classes shadowing and co coaching. I am excited to start her training... be nicer to her than you are to me and Stefan.
Thanks everyone!
MONDAY
A) EMOM x 8min
Min 1: 12/10 Cal Echo
Min 2: 6/6 Db Strict Press/RDL
+
B) 5 Sets (16min)
8 Koji Press
Immediately into...
60sec Forearm Plank
R~90s
+
C) 5 Rounds
1min Row for Max Cals (10/9 Damper)
R45s
30sec AMRAP Push Ups
R60s
TUESDAY
A) 5 Rounds for Time (13min)
15 Pronated Wide Rows
30sec Flutter Kicks
30sec Banded Bicycle Crunch
+
B) 3 Sets
5 Min
30 Barbell Curls (55/45)
AMRAP Box Jump in time remaining
Rest 1min
5 Min
30 T2b
AMRAP Standing Side Slams in time remaining
Rest 1min
WEDNESDAY
A) 3 Rounds in 8min
10-15/arm Seated DB Ext Rotations
200m Jog
50/50m KB FC/DB 90degree Carry
+
B) 6 RFT
12 Dips
20 DU
12 Chin Ups
20 DU
12 Decline Push Ups
20 DU
20 Heel Touches
THURSDAY
A) EMOM x 16min
MIn 1: 10/8 Cal Echo
Min 2: 7-8/leg Knee Over Toe F.E.E Split Sq
+
B) Banded Back Squat (16min)
5x14
R2min
+
5 Sets (17min)
C1) 10-12 Standing Barbell Calf Raise
C2) 10/side Stagger Stance DB Hip bridge
FRIDAY
A) 5 Sets
15/side Side Hip Taps
10-20sec/side Copenhagen Plank
+
B) 35min Alternating w/ a Partner
30/24 Row or Echo* (30/23) for echo
*100m walk in between each set and no sitting to rest.
SATURDAY
8am STRENGTH
A) 5 Sets
10 Heavy Declined Tricep Extensions
10 Heavy Spider Curls
+
B) 5 Sets
10 Heavy Hack Squats
followed by
Rope Hang
9am CONDITIONING
35min AMRAP
Groups of 4
Conga Line Style
10/8 Echo Bike Cals
10 Burpees
15 Box Jumps
250/225m Row
SUNDAY SPECIALTY CLASS
This Sunday Dec 22nd - Sick CrossFit Wod w/ Brady
Upcoming Sunday Specialty Class Schedule
Dec 29th - Abs and Arms w/ Stefan
Jan 5th - Movement Therapy (Low Back and Hips w/ Jess)
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