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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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

Free Mobility Clinic Today 11:30 am: Get ready for some prime mobilization, stretching and guidance with Coach Marcus. Mobilization techniques and stretching are essential for injury prevention, optimal performance, recovery and increased range of motion. Take advantage of this hour of knowledge and practical application.

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Team Double DT
10 Rounds for time,
Alternating Rounds:
12 Deadlifts 155/105, Fx:135/95
9 Hang Power Cleans 155/105, Fx:135/95
6 Push Jerks 155/105, Fx: 135/95
RX+ Heavy Double DT 205/145

Tabata:
Kettlebell Snatches 24/16, Fx:16/12
Double Unders
8:00

Strict Toes to Bar or Leg Raises
3 x 10

Free Mobility Clinic Saturday, August 19 at 11:30 am: Get ready for some prime mobilization, stretching and guidance with Coach Marcus. Mobilization techniques and stretching are essential for injury prevention, optimal performance, recovery and increased range of motion. Take advantage of this hour of knowledge and practical application.

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Front Squat/Back Squat Cycle
6 x 2/4 @ 93%
Rest 2:00″

AMRAP 8:
Plank on Elbows
*Perform a 200 m Run each time Plank is broken
*NO PIKING HIPS IN THE AIR-RUN 200

Free Mobility Clinic Saturday, August 19 at 11:30 am: Get ready for some prime mobilization, stretching and guidance with Coach Marcus. Mobilization techniques and stretching are essential for injury prevention, optimal performance, recovery and increased range of motion. Take advantage of this hour of knowledge and practical application.

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EMOM 8:
ODD: 5 Deadlift (ME)
Even: 7-10 Handstand Push ups
*Rx+Deficit

For Time:
50 Toes to Bar, Fx: Hanging Knee Raises
50 Thrusters 95/65, Fx: 75/55
50 Burpee Plate Jump overs 6″
50 Alternating Dumbbell Snatches 50/35, Fx: 35/20
17:00 Cap