WOD - Tuesday, 7.7.2015

Just a few more days to get signed up for the fitness challenge! 7 weeks of awesome fitness and nutrition!   Make this the best summer ever!

Format for the Team Challenge:

$20 entry fee, we will be choosing a charity for the money. Progenex has committed to giving prizes to the winning team, our other vendors will too.

We will be breaking up athletes who decide to participate based on their goals. Each team will be assigned a group of coaches -

We will have 4 teams - Gymnastics Skill improvement, Weight Loss, Strength Gain, Injury Prevention

Our best coaches for each of the topics will be assigned to the team types including Coach Joe who is going to hop in and help with our team who wants to gain strength. The way the challenge will work during the week is simple, the coaches of the team will write accessory work for monday through friday for the athletes on their team to do before or after class. Each Saturday various coaches will be at the gym to help support the team athletes in class. This is not hyper competitive, it is an opportunity for you to work hard for 7 weeks at your biggest need with the coaches who are best suited to help you with them. We hope to see everyone involved!

A little late posting the June PR board!  Make sure to ring the bell and write down your accomplishments when you hit them!

A little late posting the June PR board!  Make sure to ring the bell and write down your accomplishments when you hit them!

Awesome job hitting this benchmark workout!

Note: IWT days are now on Tuesday!  See you if you can beat Coach Ketih, Kait, Rob today as they take on the same workout.

CROSSFIT
WARMUP
Run 200m
20 Air Squats
10 Beat Swings
5 Burpees

Part 1:
3 rounds with 90 seconds rest

15 Deadlifts @45%
1 min Box Jumps (24/20)
30 seconds Toes to Bar

-Rest 5 minutes-

Part 2:
3 rounds with 2 minutes rest

10 Front Squats@45%
400m Run
30 seconds Burpees

Part 3:
50 Chest to Bar Pull Ups

FITNESS (11AM)

2 rounds of: 10 arm circles forward/backward/across the chest, 10x kossacks, 10x toe touches, 10x reverse lunges each leg

3 rounds of: 12 pullups, 12 push ups, 30 sec handstand hold, 12 hollow rocks

3 RFT: 10 toes 2 bar, 20 box jumps, 30 sit ups, 400m run