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“Regional Nate”
20 Minute AMRAP:
4 Muscle-ups
7 HSPU
12 KB snatches (70/53)
Box Brief:
The weightlifting clinic is a few short days away! The class starts at 11:30am this Saturday. Cost is $20.
Have you stretched this week? Take a few minutes and get mobile.
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Chad dropping rope climb knowledge
10 Minute EMOM:
1 Snatch
Bench Press
5 – 5 – 5 – 5 – 5
Box Brief:
Congratulations to Megan Erlandsen! She won the week two No Sugar Challenge raffle! Come in and pick up your free movie tickets.
The sign up sheet is up at the whiteboard for our weightlifting clinic this Saturday at 11:30am. Cost is $20.
Steve
Paige
4 Rounds:
28 Pistols
15 Power cleans (115/80)
3 Rounds: Not for time
30 Hollow rocks
20 Sit-ups
10 Perfect push-ups
Box Brief:
Stay tuned for this weeks raffle winner, the announcement will come on tomorrow’s blog.
Want to lift more weight? Come to our weightlifting clinic this Saturday at 11:30am! Ricky Rhinehart will have you lifting more in no time. Cost is $20.
David “Quads” Kilpatrick
Rogge
For Time:
104 Wall balls (20/14)
52 Pull-ups
Box Brief:
Our weightlifting clinic is this Saturday at 11:30am. The cost is $20 but the knowledge is invaluable!
Don’t forget your No Sugar Challenge cards are due by Monday night.
Brando
The clock can’t save you!
Box Brief:
Congratulations on making it through another week of our No Sugar Challenge! I think we’ve really driven the point home on the topic of sugar and it’s harmful effects. We wanted this to serve as an opportunity to not only educate about sugar but to help develop good nutritional habits. What I want to warn everyone against is treating this challenge as a “crash diet.” Meaning after your thirty days of due diligence you go back to your normal eating routine. This is your chance to improve your health and performance and meet whatever goals you’ve set in place. Should you be able to eat with far less restriction? Absolutely! But now you have good nutritional guidelines to base your meals off of and you know what’s good and bad. This week’s article discusses why restrictive diets are a bad idea and how to instead adopt healthy eating habits. The article is Restricted Success by Hilary Achauer.
Today’s recipe is another one of my go-to dishes. It goes well with almost any vegetable and is very easy to make. Try out some Curry Satay Beef Skewers and tell me what you think!
3:30 class
Clean
Build to 7 rep max
2 Rounds:
50 Meter sled push
150 Meter shuttle run
Rest as needed between rounds
Box brief:
Here is your weekly reminder to stretch and roll out your body. Help yourself recover and improve mobility/flexibility!
Don’t forget to pick up and fill out this weeks No Sugar Challenge questionnaire. More educational info in the coming days!
Recovery position
EMOM fun!
3 Rounds Each: teams of two
Partner 1:
4 minute AMRAP
30 Sit-ups
20/15 Calorie row
10 HRPU
Partner 2:
4 Minute rest
Box Brief:
The weekly running club is meeting this Thursday at Betsy Rhodes Elementary around 5:30pm. If you want to increase your running capacity feel free to show up for the fun!
Bring your friends today and lets have some fun!
Late night stretching!
Go faster!
Split Jerk Strict Press
3 – 3 – 3
Split Jerk Balance
3 – 3 – 3
Split Jerk
Find 1 rep max
Box Brief:
Bring a Friend Thursday is getting closer and closer!
Congratulations to Mark Diamond for winning the No Sugar Challenge raffle prize! He is the proud owner of a $25 Rogue Fitness gift card!
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