Sunday, November 10, 2019
Happy Birthday Julie B, N8, Nikki B and Nick H!
Work Out of the Day
THIS WEEK AT A GLANCE
MONDAY
- Schmalls-Hero
800M Run
Then 2 rds of
50 Burpees
40 Pull ups
30 Pistols
20 KB swings 53/35
10 HSPU
800M Run
TUESDAY
WEDNESDAY
- Clean pulls 7×2
Then 1RM PC - For Time:
10!
100m sprint
PC @ body weight
(sprint 100 then 10 PC, sprint 100 then 9 PC, sprint 100 then 8 PC…)
THURSDAY
OPEN GYM OR…
- Session 4 of 4
Front squat/back squat
12 rounds (6 each)
2 front squats
4 back squats
From the rack. Increase from last week to 74% 1RM BS - Strict press
10×2 90% 1RM
Rest 90 seconds between sets
FRIDAY
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!