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Weekly Updates 5-4-15 to 5-9-15

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Whole Life Challenge Kick Off Party was an awesome success! Thank you everyone for showing up, bringing some goodies, welcoming new faces, and creating  the health inspiring camaraderie. 

This is Coach Brandons last week here with us :( he will be moving to Cleveland Saturday, May 9th.

 

New Products for Sale: 

We now have..
Rx Bars of many flavors ($3.50)
Wirst Wraps ($30.00)
Fit Aid Beverages ($3.50)
Gymnastics Grips ($30.00)
SFH Chocolate Recovery Protein ($65.00)
Jump Ropes ($25.00) 
SFH Peppermint Fish Oil ($65.00) 
Progenex More Muscle ($75.00)
Progenex Recovery ($65.00) 
 
All these FRANtastic items can be purchased at M2 or through your WODify App. Just select "point of sale" and pick and choose everything you want!  
 
Article Of The Week:
 
Video Of The Week:
 
Nutrition Information Of The Week:

Good Q&A discussion on the importance of digestion:

Schedule Update:
This upcoming Sunday (5/10) Yoga will be cancelled due to Mother’s Day. Please enjoy the holiday M2 members!

 

Monday 

Met-con

3 Intervals of.. 4 minutes of work, follow by 3 minutes of rest. 

15- Box Jumps P:24/20 F:20/15

10-KB Swings P:53/35 F:35/26

5-Burpees

*During each 3 minute rest period you must complete 5 (performance), and 3 (fitness) wall walks. 

for reps and time:  

Skill 

Front Squat 5-5-5-3-3-1

Tuesday

Skill 

Push Jerk 5-5-5-3-3-1

Met-con

2 Rounds of: 

15 Clean and Jerks P:115/75 F:95/65

20 Knees to Elbows 

15 Power Snatches

 

Wednesday 

Skill 

Snatch 5-5-5-3-3-1

Met-con

4 Rounds of: 

7-Bar Muscle Ups

14- Overhead Squats P:95/65 F:65/55

 

Thursday

Skill 

Row 2k for time: all out effort, try to set a new 2k PR. 

Met-con

5 Rounds for time of: 

10- Deadlift P:185/115 F:115/95

20-Wallballs

30-Double Unders/60 Singles 

 

Friday 

Skill 

Hang Clean 5-5-5-3-3-1

Met-con

15 minute EMOM Starting with an empty Barbell 

1-Snatch

1-Clean

1-Deadlift 

*Add weight 10lbs every minute until the complex cannot be complete. Then drop 10lbs and finish the 15 EMOM. 

 

Saturday 

Skill

Thrusters 5-5-5-3-3-1 

Met-Con 

4 Rounds for time:

20-KB Swing 53/35

400m-Run

2-Rope Climb 

 

 

 

 

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Guest Thursday, 15 November 2018