9.22.2018

W.O.D. 9.23.18

Jenna and Laura A at the GoG competition at CFDel Val!

Partner WOD: 
For Time: 
100 Alt. Dumbbell Snatch (35/50#) 
400 Double Unders 
100 Alt. Dumbbell Snatch (35/50#) 

*Break up the reps as needed b/t partners, one partner works at a time*

Quote: 
"Opportunities are usually disguised as hard work, so most people don't recognize them." 
- Ann Landers

9.21.2018

W.O.D. 9.22.18

Join us at 9:00 AM TODAY to kick off our Nutrition Reset!








Back Squat
5-5-5-5-5

Cash out:
For time:
800 Meter Run
50 Wallballs (14/20#) to 9/10ft

Quote: 
"There is no substitute for hard work. Never give up. Never stop believing. Never stop fighting."
- Hope Hicks

9.20.2018

W.O.D. 9.21.18













For time:
50 ft Handstand walk
15 Toes to Bar
15 Calories Assault Bike
50 ft Handstand walk
20 Toes to Bar
20 Calories Assault Bike
50 ft Handstand walk
25 Toes to Bar
25 Calories Assault Bike

Community Notes:
It's time for a Nutrition Reset before the holidays. Are you ready to clean up your nutrition and hit the ground running with the support of your community?

 On Saturday, 9/22, we will be starting a NUTRITION RESET along with the help of InBody....to assist in getting you back on track! We will have three levels to choose from to give you a better guide for your reset.

We will also be introducing our NEW INBODY SCALE!

Check- out all of the details below:
Kick- Off: 9/22 at 9:00AM. Step on the InBody scale with Aimee and Jenna

Lecture: 9/22 at 10:00AM with Coach Aimee, she will be speaking on the logistics of the reset and give you info and tips to help get you started.

Buy- In: $50 for first and last measurement on the InBody scale, lecture, and leveled tiers.

End and Retest: 10/21 at 10:00 am

Tiers: Level 1- Cookie Monster...Not sure where to start? Choose and eliminate one (or two) of the following: - Alcohol, sugar, dairy, gluten

Level 2- Do you need more fruits and veggies in your life? Eat 800g of Fruits and Veggies each day 

Level 3- Did you forget where you put your scale? Weigh and Measure your food through zone or macros (we can provide you numbers)

And...the GRAND FINALE....the really good news, we will allow for one CHEAT weekend in this challenge, 9/28-9/30. Yep, you are allow to cheat for the gala weekend. No judgement no excuses, just go for it!

Quote: 
"Perseverance is the hard work you do after you get tired of doing the hard work you already did."
- Newt Gingrich

9.19.2018

W.O.D. 9.20.18

TEST DAY-RECORD RESULTS





"Tommy V" 
 For time: 
 21 Thrusters (75/115#) 
12 Rope Climb ascents 15ft
 15 Thrusters (75/115#) 
9 Rope Climb ascents 15ft
9 Thrusters (75/115#) 
6 Rope Climb ascents 15ft

CLICK HERE to compare to (3.19.18)
CLICK HERE to compare to (6.12.18)

Quote: 
"Self-belief and hard work will always earn you success."
- Virat Kohli

9.18.2018

W.O.D. 9.19.18









For time:
10-1
Clean and Jerks (105/155#)
1-10
Box Jumps 24/30"

Quote: 
"If you have to rely on yourself, you try harder, and when you try harder, you feel bigger." 
- Margo MacDonald

9.17.2018

W.O.D. 9.18.18









TEST DAY- RECORD RESULTS 

 "Lynne" 

 Five rounds for max reps of: 
Body weight bench press 
Pull-ups 

Record reps for both exercises each round and weight used on the bench press.

CLICK HERE to compare to (3.12.18).

CLICK HERE to compare to (6.19.18)

Quote: 
"Energy and persistence conquer all things." 
- Benjamin Franklin

9.16.2018

W.O.D. 9.17.18













For time:
50 Calorie Row
10 Deadlifts (205/315#)
25 GHD Sit-ups
10 Deadlifts (205/315#)
50 Calorie Row

Quote: 
"You are never too old to set another goal or to dream a new dream." 
 - Les Brown

9.15.2018

W.O.D. 9.16.18

Power Clean
1-1-1-1-1-1

for time:
10 Burpees
25 Push-ups
50 Walking Lunges
100 Sit-ups
150 Air Squats

(time cap 10:00)

Quote:
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." 
- H. L. Hunt

9.14.2018

W.O.D. 9.15.18

WORKOUT 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Notes:
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

CLICK HERE to compare to 3.11.16

Quote: 
"You need to overcome the tug of people against you as you reach for high goals."
 - George S. Patton

9.13.2018

Nutrition Reset - InBody


It's time to meet the new girl in town, no not the one in the picture, the InBody scanner!!!

It's time for a Nutrition Reset before the holidays. Are you ready to clean up your nutrition and hit the ground running with the support of your community?

 On Saturday, 9/22, we will be starting a NUTRITION RESET along with the help of InBody....to assist in getting you back on track! We will have three levels to choose from to give you a better guide for your reset.

We will also be introducing our NEW INBODY SCALE!

Check- out all of the details below:
Kick- Off: 9/22 at 9:00AM. Step on the InBody scale with Aimee and Jenna

Lecture: 9/22 at 10:00AM with Coach Aimee, she will be speaking on the logistics of the reset and give you info and tips to help get you started.

Buy- In: $50 for first and last measurement on the InBody scale, lecture, and leveled tiers.

End and Retest: 10/21 at 10:00 am

Tiers: Level 1- Cookie Monster...Not sure where to start? Choose and eliminate one (or two) of the following: - Alcohol, sugar, dairy, gluten

Level 2- Do you need more fruits and veggies in your life? Eat 800g of Fruits and Veggies each day 

Level 3- Did you forget where you put your scale? Weigh and Measure your food through zone or macros (we can provide you numbers)

And...the GRAND FINALE....the really good news, we will allow for one CHEAT weekend in this challenge, 9/28-9/30. Yep, you are allow to cheat for the gala weekend. No judgement no excuses, just go for it!