Monday, October 31, 2016


Happy Halloween!

What's going on at the box?
 
Happy Halloween! Don't forget to wear your Halloween costumes to the WOD this Monday. A free 30 minute Normatec session will be rewarded for the best costume, so get creative people

Open Gym
this Tuesday from 9am-11am

2016 Lean Turkey Challenge
November 1-November 24 (ends after the turkey wod)
Sign up HERE by October 28th for $29.95.  This includes a t shirt! After October 28th cost is $39.95.

 
20+ classes in September!
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 for the month of September! 

Here are the athletes who attended the most classes in September!

Claire N 25
Loura H 24
Brian H 23
Shelly C 23
Holly M 21
Kelly R 21
 
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!
 
Strength
Back Squat for load:
#1: 3 reps

Find a 3RM in 15 min.



Metcon
14 minutes on the clock:
AMRAP 5min:
10 Hang Muscle Snatch barbell
30 Double Unders
Run 400m
AMRAP 5 min
10 Overhead Squat barbell
20 KBS 53/35

score=total reps
post total time as well in the notes.

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