90 SECONDS IN HEAVEN

Wednesday, August 28th, 2019

Happy Birthday, Greg H. and Laura S.

Work Out of the Day

SKILL/SWOD
5 Rds NFT:
1:00 DU
8-10 Strict HSPU

METCON
6 Rounds for Reps:
90″ 20/18 calorie row
90″ 5 DBL DB(50/35)  burpee box step up (24/20)+ ME DB thrusters
90″ rest

RX+

SKILL/SWOD

Handstand Walk Conditioning
5 Rounds, Not For Time:
50 Meter Bike
40 Double Unders
30′ Handstand Walk

METCON

Conditioning
“Frank the Tank”

Part 1(On the 0:00)

AMRAP 5:
Buy-In: 50/40WB 20/14/10
AMRAP in Time Remaining:
12 Deadlifts (185/135/65)
12 Barbell Facing Burpees

Rest 5 Minutes
Part 2(On the 10:00)
AMRAP 5:
Buy-In: 35/30WB 20/14/10
AMRAP in Time Remaining:
9 Deadlifts (225/155/95)
9 Barbell Facing Burpees
Rest 5 Minutes
 Part 3(On the 20:00)
AMRAP 5:
Buy-In: 20/20WB 20/14/10
AMRAP in Time Remaining:
6 Deadlifts (275/185/135)
6 Barbell Facing Burpees

Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
5-second negative, normal speed up.

NEWS & UPDATES

PALEO STORE

Have you checked out our paleo store lately? We have a TON of delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.

New to the store are EPIC BARS and STICKS. They are savory, high protein snacks that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.

Also new to the store are STEVE’S PALEOKRUNCH.


They are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.

New to our Paleo fridge is Kill Cliff “Endure”.

 

While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.

Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on “How to shop” are posted on the fridge and by the front door, or you can ask any coach!

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