MONDAY

The families of the service men, that so bravely gave up their lives for our freedom, will be directly effected by our participation in this years Fight Gone Bad.  Our 17 Minutes of hard work will help put their children through school and carry on in their every day life.  Let’s do our part to ease their burden.  May they rest in peace.

Workout of the Day
Bench Press 5-5-5

Then

“Fran”
21-15-9
-Thrusters (95/65)
-Pull Ups

SATURDAY

Just a reminder to everyone that we will be revisiting Yoga Bliss August 20th for another yoga session!  The class will be held at their Highland Location at 4 PM.  Make sure to bring 5 dollars, towel, water bottle, and good intentions for your practice!  Hope everyone can make it out!

We love seeing this by the way.

Workout of the Day

For Time:

-5 J.I.P’s (135/95)
-400 Meter Run
-4 J.I.P’s
-400 Meter Run
-3 J.I.P’s
-400 Meter Run
-2 J.I.P’s
-400 Meter Run
-1 J.I.P’s
-400 Meter Run

** What’s a J.I.P you ask? Come Find out!  It’s going to be a good one.

For those of you who did the challenges, we want to know what you thought about it.  Did the 30 days have a positive impact on your life/training?  Now that it is over, what is your plan of action?  We are thrilled that so many of you participated and love the focus of nutrition in the gym.  Congrats to all of you and happy training! 

Spider Man.

Workout of the Day
Back Squat 3-3-3

Then

“Fight Gone Bad!”

Three rounds of:
-Wall-ball (20/14)
-Sumo dead lift high-pull, (75/55)
-Box Jump 20”
-Push-press,( 75/55)
-Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

THURSDAY

YAY!  The challenge is over!  Use what you learned over the past 30 days!  It has been a testament to your will power and has also showed you how good diet effects your training.  Practice moderation and try to stay on board!  Make this work for you.  You can lose results faster then it took to you get them. 

Get on that box!

Workout of the Day
“Fitness Test”

500 Meter Row
Max Squats in 2 Minutes
Max Sit Ups in 2 Minutes
Max Push Ups in 2 Minutes
Max Pull Ups in 2 Minutes
1 Mile Run For Time

WEDNESDAY

When doing your strength exercises make sure that you are not counting your warm up sets.  You should be working up to a heavy weight ( where the last rep is a struggle) then doing 3 or 5 sets at that weight.  Also, make sure you are logging the weight.  If you aren’t progressing in weight every week or every other week you are completely missing the point.  We want you stronger so you can perform better in the workouts.

Go Bethany Go!

Workout of the Day
Shoulder Press 3-3-3

Then

21-15-9
-Sumo Dead Lift High Pull (115/75)
-Ring Dips

TUESDAY

Maybe it’s vacation or just a lack of will power, but we all fall off the wagon every now and again.  The thing that matters most is getting back on track.  CrossFit is more then just a gym, it is a lifestyle.  So stop beating yourself up and saying ” I wish I wouldn’t have…”  and start saying ” Next time I will do better.”  If you are using CrossFit to achieve a particular goal, get a support system.  As your trainers, we want to see you succeed and get stronger.  We are always willing to talk to you about achieving these goals and we will always talk you out of drinking a case for your brother in law’s birthday party .  Stop beating yourself up!  Don’t take the fun out of CrossFit by always being disappointed!  Keep moving forward and practice moderation.

Taylor working hard on his Snatch form.

Workout of the Day
Bench Press 3-3-3

Then

-3 minutes- Get as Many reps of the workout as possible
1 Minute break
-6 Minutes -AMRAP
2 minute Break
-Complete Workout for time

40 Box Jumps
20 Burpees
20 Knees to Elbows
40 Sit Ups
40 Squats
50 m Walking Lunge