Tuesday 12.20.2016

*Tonight's 6:30 class will be the last class run by our longtime coach and friend, James Rochford. James was our first-ever Coach at Full Range (besides ACM and Alecia), and has been a part of our gym since before it ever existed. We have greatly valued his commitment, his knowlegde, and his presence as a senior member of our staff for the past four-and-a-half years. Have no fear, though, as James will still be training at the Range, and you will still see him in class!**Holiday Week Schedule:Monday - Wednesday: Regular Schedule (Our annual "12 Days of Christmas" Workout will be Wed, 12/22)Thursday: Regular Schedule EXCEPT No Oly Class @5:30pmFriday: No 5:30 or 6:30pmSaturday: 9:30am ONLYSunday: Closed

"FITNESS"

A. Every 2 minutes, for 8 minutes (4 sets):Push Press or Push Jerk x 6-8 reps(add weight if you get all 8 reps; only work the Jerk here if you feel confident in your lockout and balanced in your footwork)Immediately followed by…Every 2 minutes, for 8 minutes (4 sets):60 Seconds of Uneven Carry (one KB in Front Rack, one in Farmer’s Hold; switch at 30 seconds)B. Against a 90-second running clock, complete:250/200 Meter RowKettlebell Swings x Max RepsRest 90 seconds between sets and complete a total of five sets.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Push Press + Push Jerk + Split JerkBuild in load over the 8 sets to today's heavy complexB. Against a 90-second running clock, complete:250/200 Meter RowAlternating Dumbbell Snatches x Max RepsRest 90 seconds between sets and complete a total of five sets.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

90 Second Row, Ski, or Bike @85%90 Seconds Rest (during this time, complete a heavy carry of 50-100ft)x 10 rounds