Lots of Updates

New Website is coming along very well, we should be able to launch soon. Don’t forget bring in referrals. They can be friends, family, neighbors or strangers. When they sign up this month you get $50 off. Here’s the scoop on the upcoming Paleo /Primal Challenge. We are going to start it off with a few weeks of recipe exchanges and recommend everyone read The Primal Blueprint so that you can understand the difference. In order of strictness they would rate Whole 30, Paleo, Primal. Whole 30 didn’t get too many votes so we will focus on a sustainable lifestyle version of it being either Paleo or Primal. The Advocare 24 Day Challenge ends on March 12th. We will give them the weekend to get used to not “Sparking”. Starting on Monday March 17th we will begin a 4 week recipe exchange program with a different theme each week. We will be compiling a cook book over the course of 4 weeks and then will begin a 30 Day Paleo / Primal Challenge. 12 min AMRAP: 2 Slam Ball 30/20 2 Overhead Squat 95/65 2 Pull Ups 4 Slam Ball 30/20 4 Overhead Squat 95/65 4 Pull Ups etc…Increasing each exercise by 2 reps each round till the 12 minutes are up. Your score will be rounds completed plus...

Strength and Skill Work 3/3 – 3/9

Strength WOD’s: We are on Week #7 of the program. Almost there. If you’re on it keep going and working hard. IF YOU’RE NOT DOING STRENGTH BUT WANT TO NEXT TIME START TO GET AN IDEA OF YOUR MAXES AND BE READY TO START IN 2 WEEKS. Skill Work Week #9 I haven’t heard ANY feedback on goals so I assume that everyone is on track for them…TEST THEM SOON TO MAKE SURE YOU WILL ATTAIN THEM. Body Weight / Gymnastics Goals: Core Work: 5:00 Plank Hold, 50 GHD Sit Ups, 50 Hip Extensions, 50 Back Extensions Ring Work: 20 Skin The Cat, 20 Half Iron Cross, 20 Ring Dips, 20 Ring Push Ups, 20 Ring Rows Box Jump Work: 5 x 5 Box Squats each round immediately followed by 5 reps box jumps. (Increase the weight and height each round), 30 Pistols Each Leg Double Unders: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50 Double Unders. The goal is to get each set Unbroken if you can. Met-Con Goals: Rowing: 500m, 100m, 250m, 1000m Rest as needed between efforts but try for a fastest possible time on each. Airdyne: EMOTM for 15 min 18/12 Calories Running: 5 x 100 m Sprint (Walk or light jog back) Immediately follow the 5th sprint with a Mile run. Weightlifting Goals: 3 x 400 m Sled Pull (200 m Forwards, 200 m Backwards) HEAVY 10 x 3 Hang Squat Clean (Pause in the hang position for 3 sec. HOLD GOOD FORM, then EXPLODE jumping and landing in a front squat) EMOTM for 10 minutes 3 Split Squats Each Leg. Weight...

Warm Up 3/3 – 3/9

Warm Up 3/3 – 3/9 500 m Row Fewest Strokes Possible (Damper at 5) 25 Leg Swings (Each Direction, Each Leg) 25 Mountain Climbers 25 Mountain Climbers to opposite leg 25 PVC Pass Throughs 100 ft Scooter Walk Use DB’s if it’s too easy 2:00 Plank...