6 September 2018
FALL 2018 PERFORMANCE NUTRITION CHALLENGE
Our Fall Nutrition Challenge kicks off on Monday, 10 September and will run until 2 December 2018. We will be hosting two info sessions this week where you can learn more about the challenge and ask questions. The first info session will be held on Sunday, 2 September between 10 a.m. and 11 .m. and the second on Tuesday, September 4 at 6 p.m. To register for the challenge you can click on one of the links below. Individual registration is $150 and couple registration is $250.00.
INDIVIDUAL NUTRITION CHALLENGE REGISTRATION
COUPLES NUTRITION CHALLENGE REGISTRATION
NEW ROWING SKILL CLINIC DATES RELEASED:
Do you hate the Rowing Machine? Do you long to be a more efficient Rower? Just like anything, Rowing is an acquired skill and one you can easily improve upon. Join Coach Allen for one of his upcoming Rowing Clinics this month. The clinic is $10 for members and $15 for non-members. Limited spots available. Registration Links Below (Click on desired Date):
Saturday, 8 September @ 12:30 p.m. to 1:30 p.m.
Sunday, 23 September @ 1:00 p.m. to 2:00 p.m.
HAPPY 42nd BIRTHDAY TO MY PARTNER IN CRIME!
SKILL:
LEVEL 1
10 Minute Running Clock of Ring Dip Practice (Open Gym Format)
LEVEL 1+
10 Minute Running Clock of Ring Muscle Up Practice (Open Gym Format)
LEVEL 2
10 Minutes to Complete:
Ring Dip Ladder
1 Muscle Up + 1 Dip
1 Muscle Up + 2 Dips
1 Muscle Up + 3 Dips
Then 4 Dips, 5 Dips, 6 Dips, 7 Dips… etc
STRENGTH:
Bent Over BB Rows: 3 x 5
**Superset with 10 Bent Over DB Reverse Flys
WOD:
LEVEL 1
“SPRINT CINDY”
AMRAP: 3 Minutes x 4 Rounds (Rest 1 Minute Between Rounds)
5 Pull Ups
10 Push Ups
15 Air Squats
LEVEL 2
“SPRINT MARY”
AMRAP: 3 Minutes x 4 Rounds (Rest 1 Minute Between Rounds)
5 HSPU
10 Pistols
15 Pull Ups
CORE/RECOVERY:
2 Rounds:
40 Russian KB Swings
20 Russian Twists
2 Turkish Get Ups
