TGIF WITH FLIGHT SIM AND 5K

Friday, February 28th, 2020

Happy Birthday Tanya S!

Work Out of the Day

METCON

1.
10Min Flight Simulator (Click the link to see Molly Metz do it!)
5-10-15….45-50-45….15-10-5
Unbroken Double Unders
For Time but counted as an AMRAP if not complete.

2.
For Time:
Run 5k   (Video with great run technique… WATCH IT!)
Cap: 30Min
Comp to: 3/13/19

RX+

Front Squat
On the 1:30 x 7 Sets
Set 1: 3 @ 77%
Set 2: 1 @ 82%
Set 3: 3 @ 77%
Set 4: 1 @ 85%
Set 5: 3 @ 77%
Set 6: 1 @ 88%
Set 7:12 Reps @ 62%
*Percentages Based on 1RM Front Squat

“Wise Men”

AMRAP 3: 
Max Rds Macho Man 135/95/65
Rest 3 Minutes 
AMRAP 3: 
Max Rds Macho Man 155/105/85
Rest 3 Minutes 
AMRAP 3: 
Max Rounds Macho Man 185/135/95
1Macho Man= 3PC,3FS,3PJ

Body Armor

3 Giant Sets:
8 Banded Stiff-Legged Deadlifts
16 Psoas March Steps (8 Each Leg)
24 GHD Sit-ups

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!