ANNOUNCEMENTS

Whole Life Challenge - 

Results. You will get them no matter what you do. The question is, are you currently getting the ones you really want? Do you have the experience that the right results never show up when you want them?

The Whole Life Challenge is our chance to elevate results to a whole new level. If you’ve wondered up until now how you can get the results you see in “other people,” this challenge is for you. If you’re looking for the edge you haven’t quite found, it’s for you. If are the kind of person who is interested in creating unshakable health, fitness, and well-being for you, your family, and the people around you, this definitely is for you.

Yes, it’s hard! Yes, it will ask you to do things that you wouldn’t normally do. Yes, you’ll probably want to quit more than once. It wouldn’t be training otherwise!  And, if you were really looking for something ‘easy,’ you probably wouldn’t be at CFSD.

We are doing this as a group, and you will have tons of support from your fellow members. If there is anything that we know, it is that miracles are possible inside of this community. Think of what things were like before you started here. How much has shifted for you? Do you want the next level?

Contact a coach if you have any questions. Let’s do this!

ULTIMATE ATHLETES SEMINAR Please do not miss this, if you have any questions on whether or not this is for you, IT’S FOR YOU!  But definitely talk to me if you need to know more.

CUBBIES They have been cleared out, please note that we are NOT finished renovating the cubbies.  So use them, but DO NOT leave shoes, water bottles, t-shirts, etc in or on them please.

ONLINE WHITEBOARD USE the online whiteboard function on the website.  This is a great way for us coach’s to get feedback on where the gym is at on a large scale and even individually so we can better program for YOU!

TODAY’S WODS

Level I

Shoulder Press Find 3RM

AMRAP in 15 mins

With a partner Row for entire 15 mins, switching every 500m.  While one partner is rowing 500m other partner is performing OHS (75/45#).  Score is total # of OHS x km rowed (round down, so 4,999m = 4 km)

Level II

Shoulder Press Find 1RM

4 Rounds (not for time, make every rep PERFECT!)
5 Strict Pull-Ups
10 Ring Push-Ups
15 Back Extensions (curl down and up like your vertebrae are a necklace of pearls)
Rest as necessary between rounds, try not to rest between exercises.

Level III

• Jerk – heavy single; 80% of HS x 1 x 3
• Power Snatch – 70% x 2 x 5
• Push Press – 75% x 5 x 3

30 minutes of mobility work, work with a partner if you want!!!!!

GYM-NASTY

AMRAP in 3 mins

9 Push-ups
9 Box Jumps
6 Push-Ups
6 Box Jumps
3 Push-ups
3 Box Jumps

Then

3 Rounds

5 Pistols (ea leg)
5 Natural Leg Curls
30m Sled Drag (walking not sprinting)

Rest 2-3 mins between rounds