ANNOUNCMENTS
1) Vickery Christmas Party - Evite in EMAIL- PLEASE RSVP!
Friday December 6th @ 8pm
Upstairs Bar at Blackfriar in Lakewood (6341 La Vista Dr)
Limited Bar Tab - So get there early to get a drink or four on the gym.
2) Thanksgiving Schedule
11/27 Wed - 530/630pm Cancelled
11/28 Thurs - All Classes Cancelled
11/29 Fri - 9am Mega Group Class (all others cancelled)
11/30 Sat - 9am Group Class (Strength Cancelled)
12/1 Sun - Specialty Class Cancelled
3) New Programming Starts Next Week.
MONDAY
A) 5 x 8-15 Box Dips @2011
Scale to Bench dips
+
B) E5MOM x 6 Sets
12 Heel Elevated Front Sq @3011
Immediately into...
Max Cannon Ball hold on Barbell
20 Alternating Controlled Gorilla Rows
Immediately into...
Max 1 Inch Push Up Hold
TUESDAY
5 Sets
A1) 10-12 Koji Press
A2) 5-10 Pullups > 6 Negatives
+
5 Sets @3010
B1) 10 Seated Supinated Curls
B2) 10 DB Skull Crusher
+
C) EMOM x 10min
10 Filly Situps
WEDNESDAY
THANKSGIVING SCHEDULE: No 530/630pm Class today!
Vickery Turkey Trot
5 Rounds
275m Run
30 Air Squat
275m Run
Rnd 1: 30 Burpees > Rnd 2: 30 Push Ups > Rnd 3: 30 BJ > Rnd 4: 30 Pullup > Rnd 5: 30 Burpees
THURSDAY
THANKSGIVING SCHEDULE: Closed, Enjoy the Holiday.
FRIDAY
THANKSGIVING SCHEDULE: 9AM CLASS ONLY
(Ignore class caps)
4 Sets
A1) 12 Incline Close Grip Bench Press @31x0
R60-75s
A2) 10 Ring Rows @20x2
R60-75s
+
B) 4x10/side Db Tripod Row
R60-75s
+
C) 20min AMRAP
10 Elbow to Tall Plank
50m Heavy DB FC
20 RKBS
10 HR T Pushups
SATURDAY
THANKSGIVING SCHEDULE: 9AM CLASS ONLY
(Ignore class caps)
A) With a Partner For Time
3 Rounds
40 Wall Balls
40 Burpees
400m Run Together
3 Rounds
40/35 Cal Row
40 Wall Balls
400m Run Together
3 Rounds
40/34 Cal Echo
40 Weighted Sit Ups
SUNDAY SPECIALTY CLASS
This Sunday Dec 1 - Cancelled bc Thanksgiving Weekend
Upcoming Sunday Specialty Class Schedule
Dec Specialty Classes TBA
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