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.