Fit for Life – Thursday, December 6, 2018

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Thank you to everyone who came to the Open House at the NAS on Tuesday.  The treats that Chef Zak prepared for us were lovely and I hope you all enjoyed the tour of the building.

Here is our program for class Thursday at the NSA 10:00am-11:00am:

Strength Focus

Complete 4 sets of each exercise, walk 1 lap of the open gym between each set (this is your working rest)

A) Front Rack Dumbbell Squats     6-8 reps
B) Single Arm Dumbbell Row      6-8 reps

Conditioning Workout

Complete 4 rounds, resting as needed

3 Burpees
6 Dumbbell Thrusters
12 Step-ups

 

 

 

 

 

 

Fit for Life – Wednesday, December 5, 2018

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Strength Focus

Complete 3 sets of each exercise

A) Front Leg Split Squat   10 reps each leg
B) Glute Bridge       10 reps
C) Paloff Press      10 reps each side

Conditioning Workout

Working for 12 minutes, every 3 minutes complete a round of:

(4 rounds total)

10 step-ups
10 Air Squats
6 Wallballs

 

Fit for Life – Monday, December 3, 2018

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Strength Focus

Complete 4 sets of each exercise:

A) Ring Rows     6 -8 reps
B) W/Y Press     6-8 reps
C) Seated Dumbbell Military Press   6-8 reps

Conditioning Workout

Working for 10 minutes, in partners, alternate Rowing with Kettlebell Swings and Push-ups

10 Calorie Row
10 Kettlebell Swings
5 Push-ups

 

Schedule for the Week of December 3, 2018

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Hoping everyone received their invitation for the Open House this Tuesday, December 4 from 10:30am to 12:00 noon at the National Ski Academy.  Please make sure you RSVP!!

At this time you will be able to have a small tour of the National Ski Academy and orientation to the gym and refreshments will be provided. I will also require you to sign a waiver for participation in any classes held at the NSA.  The waivers will be available to sign at this time.  

Here is the Class Schedule for this week:

Monday, December 3
10:45-11:45am at Crossfit Indestri

Tuesday, December 4
Open House at the NSA – Please RSVP

Wednesday, December 5
10:45-11:45am at Crossfit Indestri

Thursday, December 6
10:00-11:00am at the NSA