Programming Sensei BiggDave



NO FRIDAY NIGHT CLASSES at either location. Our coaches will be attending our Holiday Celebration

SATURDAY – Open Gym 9:30am

PALEO POTLUCK – 11:00am – Bring a dish to share and recipes

SUNDAY – Re-Flex with Coach Stacey – 9:00am

OLYSTRONG – starts its new 8-week course next Monday at 4:30am. We have 3 open slots. REGISTER HERE!

 FREE Paleo  Talk Tuesday – next Tuesday night at 7pm at the 609 Box

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

50 n 50 ghd

Thoracic extension on the wall

Burgener warm up


In 10 minutes build to a heavy 1 rep snatch.


In 10 minutes
30 double unders
15 power snatches (75,55)

Mad mobi
Calf stretch
Leg stretch

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