FRIDAY

Notice: Gym will be closed Monday

The paleo challenge has come to an end and the results are awesome.  Once everyone is done with the weigh in, post to comments your total weight loss for June and total inches lost.  Also, turn your weigh in papers to us.  We will file them and keep them for future use. July challenge kicks off July 5 so make sure to have your packets and ready to weigh in.  Fitness test needs to be done no later then July 8!  For those of you who did the fitness test on Thursday, you can use these numbers for the challenge! 

Veddy Veddy Nice Hen Lin.

Workout of the Day

For time:
“Baseline”
500 m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Then

Shoulder Press 3-3-3

THURSDAY

Notice:  If your nutrition logs are behind as of June 30 you will get burpees!!!!

On a lighter note…..
Congrats!!!! You made it!  Today is the weigh in day so remember to bring in your packet!  Proud all who participated in the challenge and equally impressed.  For those of you who want to participate in July, we start on the 5th. 

Flying through their sit ups.

Workout of the Day
Fitness test- if you are doing the July challenge, you need write down your totals ( in packet)

500 meter row for time
5 minute break
Max Squats in 2 Minutes
5 minute break
Max Sit Ups in 2 Minutes
5 minute break
Max Push Ups in 2 Minutes
5 minute break
Max Pull Ups in 2 Minutes
5 Minute Break
1 Mile for Time

WEDNESDAY

The challenge is quickly coming to an end and we are proud of every single one of you.  How did the challenge change your everyday life and what have you learned from it?  I personally learned a lot about self control and how to deal with unexpected twist in the day.  Post to comments.

Another shot from Yoga Bliss

Workout of the Day
Max High Jump

Then

For Time:
“Fran”
21-15-9
-Thrusters-95/65
-Pull Ups

TUESDAY

This is the last week of the paleo challenge!  Let’s give it our all and work hard!

The gym will be closed Monday for Independence Day!  Enjoy an extra rest day!

Trying our luck at some yoga moves!

Workout of the Day
Front Squat 3-3-3

Then

For time:
-1 mile Run
-100 Push Ups
-1 mile Run

MONDAY

This Saturday we attended Yoga Bliss and had an amazing experience!  We definitely see the benefit in combining yoga and CrossFit training.  Right now at Yoga bliss, for 10 dollars you can get 10 days of yoga classes.  We encourage everyone to give it a try!  Thanks again Kim and Kristin for the wonderful instruction.  Also thanks to Jeremy White, Blake Cweika, and Scott Hodgins for the delicious paleo treats!

Hush little baby don’t say a word, Mrs. Carol’s gonna buy you a mockingbird. If that mockingbird don’t sing, you’ll probably get pissed and snap its wing…..

Workout of the Day
Bench Press 3-3-3

Then

100 sit ups for time

Then

1 mile run for time

SATURDAY

Here are the details once again for Yoga Bliss tomorrow!

Located on Highland (7384 Highland Rd - Second Floor) 663-2381
When: June 25
Time:4:00

*** If you go down Kennelworth, take a right when you get to Highland.  It will be on the Left.  MAKE SURE TO FILL OUT YOUR WAIVER!!!

Tom in beast mode!

Workout of the Day
-400 Meter Run (team runs together)
-150 Box Jumps
-150 Weighted Walking Lunges(45/35)
-75 Over Head Press (45/35)
-400 Meter Run (team finished together)

** Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). 


FRIDAY

For those of you joining us Saturday for Yoga Bliss, bring 5 dollars and also click the below link, fill it out, and bring it with you.  This is required to participate!  If you are coming, post to comments so we can get a head count!

Release_Form_July_2011.pdf

Matt going through torture before he leaves for vacation.

Workout of the Day
Planks 6- 1 Minute Planks

Then

“Isabel”

30 Snatches for Time (135/95)