TUESDAY

We are going to start our Paleo challenge November 7.  This challenge is different from the others because it is not just one month.  It’s all the way until December 31.  Bethany is only 30 pounds away from finishing her journey of losing 100 pounds, so lets show support by joining in on the challenge.  You will need to log your meals and follow the packet that is under tools in our resource section.  Measurements, pictures, and weighing will be done on your own but we will monitor your food logs for cheats.  You also need to find a buddy before Monday (post to comments to find one)!  For those of you who are thinking “NO WAY” - you should still participate. I’m sure some of you will struggle on Thanksgiving and Christmas, just do the penalty workout after.  We work hard everyday so it’s nothing out of the ordinary to do a few burpees.  We will be having a Paleo Thanksgiving November 19.  Start thinking about the dish you will bring!  Get pumped Bethany!  We are going to blow that 100 out the water!

Pumpkins got kind of heavy huh?

Workout of the Day
Back Squat 3-3-3

Then

10-9-8..1
-Push Press (115/85)
-Box Jumps- 24’
-KB Swings (53/44)

MONDAY

You guys are going through paper towels at an alarming rate.  Save the environment, bring a towel from home. 

YOU’RE A TOWEL

Workout of the Day
Bench Press 3-3-3

Then

15 Minute AMRAP
-5 Pull Ups
-10 Push Ups
-15 Sit Ups

SATURDAY

We are considering another Paleo challenge soon.  How many of you think you can handle a November challenge?  The holidays give us plenty of excuses and unwanted pounds that leave us feeling upset with ourselves.  I say we avoid that feeling and get better results.  What do you think?  We will be planning a gym Thanksgiving (Paleo of course) so stay tuned! 

Nope, we were serious whenever we said pumpkin.

Workout of the Day

“Death By PVC”

For Time:
-60 Presses
-10 Over Head Squats
-200 Meter Run
-10 Thrusters
-200 Meter Run
-20 Over Head Squats
-200 Meter Run
-20 Thrusters
-200 Meter Run
-30 Over Head Squats
-200 Meter Run
-30 Thrusters
-200 Meter Run
-40 Over Head Squats
-200 Meter Run
-40 Thrusters
-200 Meter Run
-50 Over Head Squats
-200 Meter Run
-50 Thrusters
-200 Meter Run
-60 Presses

All with a PVC pipe.

FRIDAY

Don’t forget to throw together a costume and meet us out at the Wine Loft Downtown at 9:30PM!  It is going to be a fun night!

Lots of colors going on here. Welcome back Grant!

Workout of the Day
Front Squat 5-5-5

Then

“Pumpkin Powah”

4 Rounds for Time:
-25 meter Over head Lunges with pumpkin
-25 Sit Ups using pumpkin
-20 Pumpkin Facing Burpees
-200 Meter Run with pumpkin

THURSDAY

A lot of you are having trouble signing up for classes.  We think it’s due to Internet Explorer’s new update.  Try using a different browser, such as Firefox, if you are having this issue.  We currently have people working on the problem.  Thanks for your patience!

Get it James!

Workout of the Day
Dead Lift 1 Heavy set of 5

Then

“Death By Ten Meters”

Run 10 meters on the minute.  Add ten meters every minute until time catches you.

WEDNESDAY

TONIGHT (TUESDAY) THERE IS ROOFTOP YOGA AT TSUNAMI WITH YOGA BLISS!  LAST ONE OF THE YEAR. GO CHECK IT OUT! LIVE MUSIC. STARTS AT 6:15

Meet us out this Friday at the Wine Loft downtown!  We will be getting there for 9:30PM for a vampire hair and fashion show!  Dress up in your costumes!  We will pub crawl following the Wine Loft!  Hope you all can make it!  Post to comments if you are coming or let us know when you see us!

Kim instructing at a previous roof top class!

Workout of the Day

For Time:
-800 Meter Run
  6-9-12
-Over Head Squats (115/85)
-Strict Pull Ups

-800 Meter Run

TUESDAY

Johnny and I just wanted to say thank you to all of you have stuck with us through thick and thin.  We appreciate your confidence and support in our program.  We promise to always give you top notch training and provide you with the best service possible.  We are constantly thinking of how we can grow and make this gym better.  Our success is a result of your hard work and we thank you.  We

<3 you all!

.

Workout of the Day
Shoulder Press 5-5-5

Then

4 Rounds:
-10 Toes to Bar
-20 Box Jumps
-30 Doubles- Must be done unbroken to advance to next round