GROUP WARM-UP
5 Calorie Ski Erg
10 Power Position Power Cleans with Barbell
10 Scapular Pull-ups
5 Calorie Ski Erg
10 Above Knee Power Cleans with Barbell
10 Beat Swings
5 Calorie Ski Erg
10 Below Knee Power Cleans with Barbell
10 Pull-ups
METCON
For time:
20-15-10
Calories on Ski Erg
Power Cleans RX 135/95 M55+ 115/75
Pull-ups (RX+ Chest to Bar)
**15 Minute Cap
ALTERNATE METCON
For time:
20-15-10
Calories on Ski Erg
Power Position Power Cleans
Ring Rows
**15 Minute Cap
MIDLINE
15 Leg Raises with D-ball below belly button, 2-second tempo up and down
1:00 Sandbag Hold
MOBILITY-
1 set each side of:
1:00 Dragon Stretch
1:00 Lizard Stretch
1:00 Pigeon Stretch
HAPPY BIRTHDAY TRISHA!
Member Spotlight – Stephanie Hocke
This month, Stephanie celebrates one year at Vero Strength + Conditioning! It’s hard to believe it’s only been a year, as she’s had a great impact on the gym. A regular part of the 6:30 PM crew, she’s made lots of friends and is always down to attend gym events and support us. She’s a real doer, chairing many causes and events in the community that she believes in.
Stephanie is never without a smile (although I sometimes wonder what’s going on in her head)!
Here’s more…
Occupation: Lawyer
Family: Father, Steven; Mother, Georgia; Brothers, Alex and Bryan.
Favorite CrossFit movement or workout: Thrusters
Favorite cheat meal: Cookie dough ice cream
Hobbies: Reading, paddle boarding, traveling and competing for ugliest Christmas sweater against Chuck.
Little Known Fact: I saw the first Lord of the Rings movie–The Fellowship of the Ring–a whopping 9 (!) times in theaters. Yup, approximately 22.5 hours of my life was spent transfixed by wizards, dwarves, elves, hobbits and orcs battling for the fate of Middle Earth.
