WOD / Events

Town Hall Nutrition Challenge Meeting: Thursday, August 31st at 6:30 pm  

• RP Powerpoint presentation provided by RP (projector needed)
• Points of discussion: details of challenge including information on templates, meal prep, rules and teams
• Tasks to be completed: Identifying Teams and Team Leaders
• FAQ’s and Q&A

*Note: You may purchase your templates in advance of the meeting or wait until after attending if you have questions/concerns to address.

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Strength and Skills Schedule:
Monday: Double Unders/ Flight simulator
Tuesday: Front Squat/Back Squat
Wednesday: Strict Press/Intervals
Thursday: “JT” Benchmark Wod
Friday: 1 RM Front Squat
Saturday: Chipper
Sunday: Deadlift

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Double Unders Skills

RX: Flight Simulator for time
5-10-15-20-to 50-and Back down
You must go unbroken through each set or you have to do that set again. Must stop between sets, cannot jump single-unders between sets. 15:00 Cap

600 M Run
5 Power Clean and Jerks 155/105, Fx: 135/95
400 M run
10 Power Clean and Jerks 155/105, Fx: 135/95
200 M Run
15 Power Clean and Jerks 155/105, Fx: 135/95

No Yoga this Sunday: Coach Marcus, Ashley and Coach Chuck will be out crushing Obstacles this weekend.

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Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

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We are very excited to host a 90 day RP Strength Nutrition Challenge.  If you are unfamiliar with RP, or Renaissance Periodization, it is a macronutrient and goal based nutrition plan focused around your training schedule. You will know exactly what and when to eat on training days as well as rest days.  We hope this challenge not only yields the fitness and body composition results you desire, but also helps you establish better habits resulting in lasting, positive performance and overall health benefits. Click here for full details.

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Bench Press:
Find 5 Rm

Tabata:
Kettlebell Swings 24/16
Row Calories
KB OH Walking Lunges 24/16
Medball Situps 20/14

No Yoga this Sunday: Coach Marcus, Ashley and Coach Chuck will be out crushing Obstacles this weekend.

====================================================

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

===================================

We are very excited to host a 90 day RP Strength Nutrition Challenge.  If you are unfamiliar with RP, or Renaissance Periodization, it is a macronutrient and goal based nutrition plan focused around your training schedule. You will know exactly what and when to eat on training days as well as rest days.  We hope this challenge not only yields the fitness and body composition results you desire, but also helps you establish better habits resulting in lasting, positive performance and overall health benefits. Click here for full details.

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Power Clean Complex
1 High hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean
5 x 1 (A)

5 Rounds for Time
3 Hang Squat Cleans 185/125 Fx: 135/95
200 m Run
5 Muscle Ups, Fx: Chest to Bar Pull ups.

No Yoga this Sunday: Coach Marcus, Ashley and Coach Chuck will be out crushing Obstacles this weekend.

====================================================

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

===================================

We are very excited to host a 90 day RP Strength Nutrition Challenge.  If you are unfamiliar with RP, or Renaissance Periodization, it is a macronutrient and goal based nutrition plan focused around your training schedule. You will know exactly what and when to eat on training days as well as rest days.  We hope this challenge not only yields the fitness and body composition results you desire, but also helps you establish better habits resulting in lasting, positive performance and overall health benefits. Click here for full details.

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Push Press
5 x 2 (ME)

12-10-8-6-4-2-4-6-8-10-12
DB Snatches 50/35, Fx: 35/20
Box Jump Overs 24/20
*Alternating Snatches not required

No Yoga this Sunday: Coach Marcus, Ashley and Coach Chuck will be out crushing Obstacles this weekend.

====================================================

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

===================================

We are very excited to host a 90 day RP Strength Nutrition Challenge.  If you are unfamiliar with RP, or Renaissance Periodization, it is a macronutrient and goal based nutrition plan focused around your training schedule. You will know exactly what and when to eat on training days as well as rest days.  We hope this challenge not only yields the fitness and body composition results you desire, but also helps you establish better habits resulting in lasting, positive performance and overall health benefits. Click here for full details.

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Front Squat/Back Squat Cycle
6 x 2/4 @ 98%
Rest 3:00″

“Open Wod 12.1″
AMRAP 7:
Max Burpees to 6” Target

Compare: 1/6/2017

No Yoga this Sunday: Coach Marcus and Coach Chuck will be out crushing Obstacles this weekend.

====================================================

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

===================================

We are very excited to host a 90 day RP Strength Nutrition Challenge.  If you are unfamiliar with RP, or Renaissance Periodization, it is a macronutrient and goal based nutrition plan focused around your training schedule. You will know exactly what and when to eat on training days as well as rest days.  We hope this challenge not only yields the fitness and body composition results you desire, but also helps you establish better habits resulting in lasting, positive performance and overall health benefits. Click here for full details.

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Power Snatch Complex
1 High hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch
5 x 1 (A)

Superset Strength:
Pendlay Rows 4 x 6 (A)
Behind the neck Snatch Grip Push Press 4 x 4 (A)

(https://www.youtube.com/watch?v=9r7rOC3hhjk)

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

===================================

We are very excited to host a 90 day RP Strength Nutrition Challenge.  If you are unfamiliar with RP, or Renaissance Periodization, it is a macronutrient and goal based nutrition plan focused around your training schedule. You will know exactly what and when to eat on training days as well as rest days.  We hope this challenge not only yields the fitness and body composition results you desire, but also helps you establish better habits resulting in lasting, positive performance and overall health benefits. Click here for full details.

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Strength and Skill Schedule:
Monday: Front Squat/Back Squat
Tuesday: Hero Wod “Bradshaw”
Wednesday: Power Snatch Complex/accessory
Thursday:Front Squat/Back Squat
Friday: Push Press
Saturday: Power Clean Complex
Sunday: Bench Press

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Front Squat/Back Squat Cycle
6 x 2/4 @ 95%
Rest 2:00

3 Rounds for time:
200m run
10 Left Arm Dumbbell Push Press 50/35, Fx: 35/20
10 Suitcase carry Step ups 24/20, 50/35, Fx: 35/20
10 Right Arm Dumbbell Push Press 50/35, Fx: 35/20