Thursday, August 18, 2016



We want our athletes to come to classes! Regular attendance and commitment to your fitness goals is the best way to get RESULTS! We want to recognize the most committed athletes from the month of July! Here are the athletes who attended the most classes in July:
 
Erica B- 22
Jolynn- 22
Melissa M- 21
Ashley P- 21
Claudia R- 21
Qasim-18
Travis-17
Asa- 17
Shaun- 17
Loura-17

 
You guys get with Asa for a FREE NormaTech session!
 
RSVP HERE to sign in for class or use the Mindbody Connect App.
When you sign in for class yourself, you can keep track of your attendance too!
 
 
 
WOD
3 Rounds for time:
10 KB SDHP (70/53)
20 Sit ups
10 KBS (70/53)
20 sit ups
 
Rest as needed, then
 
10 rounds:
25 unbroken double unders
Rest as long as it takes you to take 10 full deep breaths before starting next set.
 
* Only have a few double unders? Use this wod to practice. Choose a smaller number like 5 or 10 double unders to complete for 10 rounds. NO double unders? Do 25 singles.
**Don’t cheat yourself! Use the 10 breaths to get your heart rate and breathing back down to manageable rates. IF you can gain control of your breathing and heart rate between sets,  you are in great shape!
 
 
 
MOB WOD
2 min calf stretch each leg
 
 
 

 
 

6 comments:

  1. I'm grateful for the present. I'm grateful for good memories and future plans and grateful when I spend less time in those places and more in the present.

    Asa

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  2. Took the past two days off because I've been sick and I've felt run down. I got my ROMWODS in, but that's all. I'm going to try to get in a light workout this evening after work. Baby still isn't here yet! I'll see you guys in the morning if the baby status hasn't changed!

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    Replies
    1. We're trying to get her here! She was already supposed to be here!

      Ended up doing today's CFNM wod at home. Subbed one arm snatches for kettle bell work because I don't have one. Nice little wod. The 10 rounds of double unders have me questioning whether or not I'll be able to walk tomorrow.

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  3. Did only the 10 rounds of DU at home. Took me 9:42 with 3 misses. Wasn't sure what to do, so I just took 10 more deeeeeep breaths and started again. The one at 20 hurt the most. I think I learned part of my DU problem is that I don't breathe much when doing them. Something to work on. Like other activities, relaxing and breathing will probably help performance.

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