Skill: Double Unders
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Kettle Bell Swings 53/35#
*Complete the KB swings and in between sets sprint 100m.
Post total times to comments.
Thruster/Box Jump Ladder
Continue for as long as possible:
1 Thruster 95#/65#, 1 Box Jump 20", the 1st minute,
2 Thrusters/2 Box Jumps the 2nd minute,
3 Thrusters/ 3 Box Jumps the 3rd...
Thank you to everyone who came out to the one year anniversary party. Thanks to the members who brought food!
Everyone did a amazing job on the paleo challenge!
After looking at the journals here are some issues. They may be considered paleo but, would they be best for optimum health? Are they helping you reach your goals?
1. High Fruit intake
2. Lara bars(candy)
3. Dark Chocolate
4. Paleo Muffins
Again everyone did a great job some reworking will help you get to that place you want to be.
Overall Female: Jean Beattie
Overall Male: Joe Lennon
Most improved Helen time Female: Karen Levin
Most improved Helen time Male: Jay Oliver
Fastest Helen time: Matt Reagan
Helen Scores Day 1 / Day 21
Coach Ryan 12:32/10:36
NO 9am Class
FYI Regarding Tomorrow
Start time for "Helen" is 11:00am. No 9am Class!!!
If you are in the paleo challenge please come 20 minutes early to get
weighed-in and pictures taken.
Start time for the Party is Noon.
Everyone is invited so, please bring your family. We will have snacks and
soda. We will be announcing the winners of the paleo challenge and announcing
other various awards including Athlete of the Year!
Thank you for your suport and we look forward to seeing you tomorrow!
Strength: Bench Press
Skill: Burgener Warm up
Overhead Squat 15 Rep Max
Go for Bodyweight!
Skill Burgener Warm up
30 Clean And Jerls for Time 135/95#
Skill: Bugerner Warm Up
Row or Run a 5K
If you are in the Fall Row Challenge: YOU ARE RUNNING!