What’s New

It’s hard to believe that 2014 has come and gone already! What’s even harder to believe is that FrostFit is less than 2 weeks away.  So if you needed any reason to keep up your training and nutrition regimen over the holidays, there it is…  This week, we have regular classes on Sunday, Monday and Tuesday.  Wednesday the last class will be at noon for New Year’s Eve.  We’ll be doing a Team workout at 4PM on New Year’s Day, then regular hours for the remainder of the week.


This week will be another week of mostly skill work and conditioning, in preparation for FrostFit.  If you are competing, try to come in with your partner for a workout.  Though you will see more barbell work, but it will still be more skill based rather than intensity or volume based. Toward the end of the week we start tapering off the volume slightly the week before FrostFit.

Another quick note, I have had a few requests to focus more on strength rather than conditioning during regular classes, especially from those who can’t make it to our current barbell club time slots.  If this is something you are interested in, I recommend asking the coach for the Health workout.  Although we call it “Health”, the modifications we tend to make for these workouts can be conducive to strength building as there is less volume, which allows you to use heavier loads and focus more on strength and midline stability and slightly less on endurance. For example you might be doing thrusters instead of wall ball shots or split squats or KB Swings instead of box jumps, or core work instead of burpees. Feel free to go back and forth between the various programming streams as they work well together.

Monday: Mostly lower body, deadlift focus

Tuesday: Mostly upper body, overhead pressing and pulling

Wednesday: Half Day, last class at noon, Oly, skills and conditioning

Thursday: New Year’s Day Team Workout, some lifting and some sweating

Friday: Mostly Upper Body, bench press focus

Saturday: Mostly Lower Body, squat focus

Sunday: Make up a missed WOD or benchmark of the week

Spoiler Alert: Click on the links below to see the details of this week’s programming.

Health Programming for week of December 28th, 2014

Fitness Programming for week of December 28th, 2014

Performance Programming for week of December 28th, 2014

Powerlifting Programming for week of December 28th, 2014

Olympic Weightlifting Programming for week of December 28th, 2014

Gymnastics Programming for week of December 28th, 2014

Kettlebell Programming for week of December 28th, 2014

Competition Prep Class for week of December 28th, 2014