Weekly Workouts Nov. 6-11th

  • -
Personal Training

Weekly Workouts Nov. 6-11th

Personal Training

Couple Reminders:

Saturday the workout is a free workout that we are putting on for Team Red, White and Blue.  This organization helps veterans participate in healthy social and physical activities.  Be sure to join our team so our gym gets points for all the reps you complete!  If you want to donate to Team RWB feel free to do so but not required at all!

Link to join: https://donate.teamrwb.org/team/142372

Nutrition Seminar and Weight-loss Challenge

- Saturday, November 11th– January 6th (ish) Final weigh-in date will be solidified soon.
- Seminar will be Saturday, Nov. 11th from 1-3pm
- Put some skin in the game, stay accountable through Thanksgiving, Christmas and New Years. 
- Focus on enjoying the Holidays without overdoing it with food, learn how
- Cost: $20 for members; $40 for non-members
- Winner for Males/Females will get $50 gift card
-       Most skeletal muscle gained (M/W) will get a gift card as well
- Stay posted for link to sign up this week
Personal Training

“MAX OUT MONDAY”

CrossFit:
Establish 1 Rep Max Clean
-then-
Partner 10min AMRAP:
Cal on Assault Bike (M: 10/W: 8)
5 x Burpee

Personal Training

TUESDAY 

CrossFit:
40-30-20-10 reps, for time of:
Box Jump, 30/24 in
GHD Sit-up

Personal Training
 
WEDNESDAY

CrossFit:
"Cindy"
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
-or-
"Mary"
Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups

CrossFit Cardio:
Partner 20min AMRAP
Switch every 10 burpees
Every 4min stop and do 250m row

Pilates at 7:15pm:
Pilates with Sarah

Personal Training

THURSDAY

CrossFit:
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

Yoga at 7:15pm: 
Yoga with Dai

Personal Training

FRIDAY

CrossFit:
4 rounds for time of:
25 Push Press, 95/65 lbs
50 Row Calories
100 Double Unders

CrossFit Cardio: 
Partner Intervals on Assault bike Switch every 30 cals *20 minutes

CrossFit Cardio: 
Partner 20min AMRAP Switch every 10 burpees Every 4min stop and do 250m row

CrossFit Cardio:
Partner 4km row
Every minute, stop and each person does 10 KB clean and jerk

Personal Training