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TUESDAY 170516

Warm-up:

Individual…

Run 400m

Crossover Symmetry

15 Dislocates

Group…

20 Arm Circles starting small working to larger

10 Inch Worm Push ups

10 Bird Dogs

Press Review

 

Strength and Skill:

Four sets of:

Shoulder Press x 3-5 reps @ 2 sec descend

Rest 2 minutes – working on lower body mobility during rest periods

Take 12 Minutes to complete

Fitness:

Three sets of:

50/35 Calories of Assault Bike
100-Meter Farmer’s Carry

Rest 2 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

 

Performance:

Three sets for times of:

100 Double-Unders
30 Kettlebell Swings
15 Push-ups

Rest 2 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.
Should be completed within 19 minutes.

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

Banded Hamstrings

 

Box Brief:

*****Town Hall Meeting:  It will be held at the gym on May 19th from 6:30-7:30pm to discuss the gym and its future direction.  Drinks and childcare provided.

****We are excited to announce a partnership with a local prepared food company with a variety of fresh, never frozen options. We have a promotional code for you to try it out and they will be on site next week to share some samples as well….If you get your order in today, you will have it waiting for you at the gym on Monday. After your first order you can continue to enjoy a 10% discount using code “CSF10”. Jill and I have both tried and started ordering already….the meals are great and taste awesome!

At Fresh ‘N Fit, we try to offer 3 things: convenience, quality and variety. Our 5 chefs use fresh, locally sourced ingredients with no added sweeteners or preservatives. With over 300 meals spanning 5 menus, you will never get mealtime boredom again. What are you waiting for…save $20 off your first order with promo code “Mark20” at checkout!

****New- We now have a Body Fat testing machine in-house, contact your coach to schedule a time to get your Lean Mass and Body Fat Reading.  Here is a video with the details of it here.

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