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Weekly Workouts for 8-31 to 9-5

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Brent and Michael did 163 Burpees in honor of Brent's Birthday, and to help raise money for FAHA! They rasied $163 for start up hockey players! 

Reminders: 

1) Please be sure to be "reserving" for your classes in WODify. You can reserve for all classes up to 72 hours ahead of time. Also, if you "reserve" for your class, and cannot attend. Please make sure to "cancel" your class spot. 

2) Yoga is cancelled of Sunday September 6th, and we will be closed September 7th. 

Article Of The Week:
Intensity with correct movement should be the main priority before the need to put RX on the board:

Video Of The Week:

Nutrition Information Of The Week:
10 simple ways to fight fatigue:

This Weeks Workouts

Monday

Met-Con
Every 3 minutes for 6 rounds (18 minutes), complete the following.
6-Push Jerks
9-Burpees
12-Box Jumps

Skill
Shoulder Press 8x3

Tuesday


Skill
Touch & Go
3-Postion Squat Clean 8x1
Met-Con
Alternating Tabata's
Group 1:
Hang Power Cleans 115/75
Double Under/Single Unders
1 Minute Rest & Rotate
Group 2:
Row for Cals
Wallballs
1 minute Rest & Rotate
Right Side Plank
Left Side Plank

Wednesday

Skill
Rope Climbs
*Practice L-Sit Rope Climbs if you can

Met-Con
For Time:
400m Run
21 Deadlifts 225/185
100m Farmer Carry 45/25 plates
21 Push Ups
100m Farmer Carry 45/25 plates
21 Toes to Bar
100m Farmer Carry with 45/25 plate
21 Deficit Handstand Push Ups 4in/2in
100m Farmer Carry 45/25lb plates
21 Deadlifts 225/185
400m Run

Thursday

Met-Con
"Jackie"
1000m Row
50 Thrusters 45lb
30 Pull Ups

Skill
Thrusters 4x5

Friday

Skill
Back Squat 2 sets of 3 Reps every 30 seconds for 2:30 minutes. Rest 2:30 minutes between every set

Met-Con
12min AMRAP:
20 Wallballs
15 Ground to Overhead with plate 45/25
10 Box Jumps
5 Wall Walks

Saturday

Met-Con
3 Rounds for time:
500m Row
12 Front Squats 135/95
12 Bar Facing Burpees
12 Sit Ups

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Guest Sunday, 22 October 2017