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Mon Sep 18
Monday Sep 18, 2017
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    • 8pm

Mental Toughness Monday

Competition Class

Strength

Skills, Drills & Strength

OLYMPIC WEIGHTLIFTING
 A) 3 Muscle Snatch + 10 sec OHS hold -- 3 x 3 + 1
 
B) Snatch Pull to Knee + Snatch:
60/3, 70/3, 75/3, 80/2, 85/2x2sets, 90/1x2sets
 
C) Snatch Pull
105/1x6
 
GYMNASTICS
3 rounds:
15s Skin the Cat
1 Strict Dip + 15s Bottom of the Dip Hold
 
5min EMOM
25% of Strict MU from first week
*if 0 from last week set up low rings and band under scaps
 
Death by kipping MU
min1: 1 MU
min2: 2 MU
min3: 3 MU
add 1 rep each min
if you miss, start back at 1
GOALS: Beg, 15 MU. Int, 30 MU. Adv, 55 MU

MetCon

Class

E2M12M
1 Strict Press, 2 Push Press, 3 Jerks
 
20min AMRAP
Run 400m
ME UB Wall Balls 20/14
 Score= heaviest load from A & Best single round of wall balls & total wall balls
 ex. Coach Fern : 3000# - 129 - 5001 (heaviest weight - best UB round - total wall balls)
#amaze(wall)balls

Coaches Notes

60 DAY CHALLENGE

TAILORED NUTRITION PROGRAMMING! ACCOUNTABILITY! RESULTS! DID I MENTION CASH?

Hey Team,

Summer was fun but the BBQs, the wine, the craft beer, & the dinners out have likely left us a little less ripped than when summer started.

Time to get back on track.

What better way to do that than a NUTRITION CHALLENGE!

Here’s what it’s going to look like:

60 Day Challenge starting September 25th

-          Step 1: Sign up and schedule your initial body composition measurement (sometime during the week of SEPT 18th)

-          Step 2: Show up for initial body composition measurement & nutrition program design session

-          Step 3: Do the program

-          Step 4: Get results

-          Step 5: Schedule your final measurement at the end of the challenge

-          Step 6: Win cash!

**$99 with a portion of your fee going to the CASH POT for the WINNERS of the BEST BODY COMPOSITION CHANGE**

What is expected of you during the challenge: daily weigh ins & macro tracking (entered in the provided spreadsheet).

What we provide: PhysioGraph measurements, email contact, weekly (or more) info emails to help you learn, Facebook group (for posting recipes, competitive banter, coordinating exercise, etc), results tracking, accountability & maybe even a fat cheque at the end.

Click here to register: I WANT RESULTS!!!

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If you feel like you need a little more information or accountability we have a couple of add-on options for you:

Option1: Nutrition 101

You will meet with me (Eric) or Christi to learn all about how your body produces fat, how to lose fat, how to gain muscle, nutrient timing, eating for performance, eliminating nutrition deficiencies, all about macros, and so much more.

Add $99 to the Challenge

Option2: More Accountability

Schedule 1 or more PhysioGraph body composition measurements during the challenge. Often our body composition will change but we will not see changes on the scale. The PhysioGraph will show us exactly what is happening in your body illustrating precise changes in FLUID, MUSCLE & FAT (not just the weight on the scale).

Add $40 per measurement to the Challenge

– Eric Barber

Learn the Fundamentals!!

Posted 5 months AGO

Eric Barber

Founder & Coach

Interested in seeing what it's all about?

Try CrossFit

NEW & UPCOMING

Posted 2 months AGO

Eric Barber

Founder & Coach