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12.30.13 [monday]

The Christmas ‘hype’ is over, and the ‘New Years Resolution hype’ is on its way! Instead of having a “New Years Resolution” I’d rather think of it as a “New Year Goal”. The term resolution means solving a problem; but the term goal is an act of achievement. New Years Resolutions are often not solved because the problem is too big or will take too long to fix. Instead of trying to solve a problem lets focus on small steps along the way that can encourage you and others to keep striving for that main goal. Breaking your goals into shorter segments, (weeks, months, or seasons) works well to keep you on track. For example, if you want to add 50 pounds to your back squat in a year, you will need to add a little less than 5 pounds per month, every month, to reach that goal. Find a friend, that has a similar goal. Keeping each other accountable and encouraged will help you both!
If you have a goal in mind, talk to your coaches!! We can help set a plan into action and will keep pushing you towards that goal.
If you don’t have a coach to talk with, then now is your chance! The next on-ramp for beginners program starts January 13th!!! Classes will be held on MWF’s for 12 classes, at 10:30am or 7:30pm!! To register or to get more information just email us!!
[slideshow]
if you haven’t seen the gym expansion yet, take a look!
Want to follow one of our Athletes whose on track for the US Snowboarding Team!! Here is her blog! We miss you Brooke!!! Brooke Brewer’s Snowboarding Blog

WARM-UP:  2 Rounds:
          30 Air Squats
          20 Pass Throughs
          10 Push Ups
STRENGTH:  OTM for 8:00
           Odd: Back Squat
           Even: Dips/Push Ups (weighted)
           7@50%
           7@60%
           7@70%
           7+@80% (go until failure)
WOD:  AMRAP in 12:00
      3 Power Clean
      6 Pull Ups
      9 Bar Facing Burpees

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