Monday, 08.17.15

Congrats to everyone last week who hit some PR’s in the Squat Cycle! We have a few more people who will be maxing out this week! So good luck! 

So what would you like to focus on strength-wise? We’ve done the squat cycle now twice and the clean and jerk cycle. I have an idea, but wanted to put it out there for discussion…but always remember, it only works if You Do the Work!

Congrats to our Nutrition Challenge winners! Our biggest loser was Mary Vaughan! Congrats! Also doing great as “losers” were Gina Henley, Colette Tellman, and Allen Golden! Next time you see them, congratulate them on a job well done! ALL of the challengers made progress during this lonnnggg challenge. The one thing that we all need to wrap our minds around is the fact that life WILL get in the way, but it’s no excuse to “let yourself go” forever. Know when to get back on track and know when to ask for help! We are all in this together! ๐Ÿ™‚

Some of you on Facebook may have seen my latest idea in the Challenge department…200 miles (run row bike swim walk-anything to track miles) and 10K reps of ab reps. There are 20 weeks left in the year so commit to finish by December 31st! WOD’s and warmups count! ๐Ÿ˜‰

We have a couple more weeks of August left and this usually means Hot, Hot temps (even in September!). So PLEASE make sure you are using caution during workouts…fuel and hydrate the day before and day of the WOD! You can be the most conditioned athlete on the floor, but you never know when heat exhaustion can get you! Just be careful! 

Speaking of heat, our Beat the Heat Xpress WOD’s will continue through next week; the week of August 31st we will only have a Wednesday 6:25am Xpress class and eliminate the M/F ones. As long as the numbers stay consistent, we will have that class throughout the Fall. So get to class! ๐Ÿ™‚ 

Here’s to a great week! 


Back squat 5×3 w/3s pause at bottom @75% 


10min AMRAP 

10 Thrusters (75/55)(Rx+1 115/75) 

10 Pullups 

10 Barbell Burpees 

Scales: 8,7, 6 minutes 


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