Weekly Announcements
1) Holiday and New Year Schedule
Wed Dec 23rd: 12pm 4:30pm, an 5:30pm Group Classes Only
Thursday Dec 24th: 9am Class - 12 Days of Christmas Workout
Friday Dec 25th: Closed
Saturday Dec 26th: 9am Class Only
*Open Gym Add On: $35
If these hours don't work
2) The Lifestyle Plan @ Vickery Athletics
Jan 15th - March 25th (70 Days)
Quick Info Sheet... Click Below
3) Find out the truth where your body is at...
Schedule an InBody Consult w/ Zach (469-734-3343)
$15.00
Body Fat % and Fat Mass
Muscle Mass Weight
Base Metabolic Rate
Segmental Muscle Mass Breakdown (arms/legs lft/rt)
4) Sundays in 2021
Starting Jan 3rd @ 11am we will have "Specialty Classes" with the coaches at Vickery.
This could range from ANYTHING.... From Mobility and movement education, Gymnastics Skill Work, Olympic Lifting sessions, Aerobic Condition Sessions with a coach, CrossFit Bench Mark Wods, Nutrition Seminars.... and much more
Every week will be updated on the workout blog (aka here) and will be detailed out. We will limit these class spots depending on the class.
This is included in your membership.
Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.
Jan 3rd @ 11am: Aerobic Conditioning Workout w/ Zach
Jan 10th @ 11am: Kipping Skill Work w/ Zach
Monday
A) 8 AMRAP
15 PVC Pass Through (ext/int alternating sets)
10 Burpees
+
B) 5 Rounds
12 Bodyweight Bench Press (100%/75%)
300/250m Row
13min Cap
+
C) 5 Rounds
15 Supinated Body Row or Supinated RR
300m Run
13min Cap
+
D) 100 Suitcases for time
6min Cap
TUESDAY
A) 10min Amrap
2 Dual DB/Kb Frog Deadlifts
4 Alternating Overhead Reverse Lunge
Right Arm
1 DB/KB Squat Cleans
1 DB/KB Power Snatch
Left Arm
1 DB/KB Squat Cleans
1 DB/KB Power Snatch
+
B) Every 1:15 x 21 sets (22min 20s)
Min 1:14-16 Front Rack KB/DB Step Ups
Min 2: 8-10/side Banded Clam Shell Side Plank Thrusts
Min 3: 14/11 Cal on AB
WEDNESDAY
Christmas Schedule
Wed 12/23: No 5:30am or 6:30pm
Thurs Xmas Eve: 9am Group Class (12 days of Xmas Wod)
Friday: Christmas Closed
Saturday: 9am Class Only
A) 10min Emom
Min 1: 8-10 Yoga Pushups
Min 2: Single Unders
+
B) 10min Emom
12/10 Cal Ass Bike or 13/11 Cal Row
+
C) 10min Emom
MIn 1: 30sec Crab Hold
MIn 2: 45sec Forearm Plank
+
D) 10min Emom
SIngle Unders
*E2min stop and Perform 10 Heavy Db Curls
THURSDAY
Christmas Schedule
Thurs Xmas Eve: 9am Group Class (12 days of Xmas Wod)
Friday: Christmas Closed
Saturday: 9am Class Only
“12 Days of Christmas”
1 Muscle-ups
200 Meter Run
3 Toes to bar
4 Pullups
5 Wallballs (20/14)
6 Deadlift (135/95)
7 Burpee
8 Push Press (135/95)
9 Front Squats (135/95)
10 Mountain Climbers
11 Double unders
12 Squat Clean (135/95)
+
" 12 Days of Christmas" (Sclqed Options)
1 Chest to Bar OR Jumping C2b
200 Meter Run 11/9 Cal AB
3 Knee Raises OR Suitcases
4 Pullups or RR
5 Wallballs
6 DB Deadlift OR RDL
7 Burpee
8 DB Push Press
9 DB Front Squats
10 Mountain Climbers
11 Star Jumps
12 DB Power Clean
FRIDAY
Christmas Schedule
Christmas: CLOSED TODAY
Saturday: 9am Class Only
Hope everyone has a great day off. Relax, recover, and enjoy yourselves. Thank you for being the best members Dallas has to offer.
SUNDAY
Starting Jan 3rd @ 11am we will have "Specialty Classes" with the coaches at Vickery.
This could range from ANYTHING.... From Mobility and movement education, Gymnastics Skill Work, Olympic Lifting sessions, Aerobic Condition Sessions with a coach, CrossFit Bench Mark Wods, Nutrition Seminars.... and much more
Every week will be updated on the workout blog (aka here) and will be detailed out. We will limit these class spots depending on the class.
This is included in your membership.
Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.
Jan 3rd @ 11am: Aerobic Conditioning Workout w/ Zach
Jan 10th @ 11am: Kipping Skill Work w/ Zach
תגובות