8 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.

 

SATURDAY SCHEDULE: 

UNLOADED FIT CAMP:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. to 11:30 a.m.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.

 

FIT CAMP WOD: 

5 RFT:

12 DB OH Squats (Rx: 50/35; S: 45/25)

10 Pull Ups (A: C2B; S: Jumping Pull Ups/Ring Rows)

** One Partner Working at a time; Resting Partner holds a DB Farmer’s Hang

 

WARRIOR WOD: 

PART A:

Working with a Partner Complete:

120 DUs (Relay Style – both partners complete 120 DU each)

120 Hang Power Snatch (Sets of 15) (95/65)

120 C2B Pull Ups (Sets of 15)

120 Hang Power Snatch (Sets of 15) (95/65)

120 DUs (Relay Style)

 

PART B:

21-15-9

Synchronized DB Snatch  (50/35)

Synchronized BMU

 

PART C:

100 Calorie Row

100 T2B

 

CFK WOD: 

Partner WOD:

Minutes 0-15 Complete:

800m Farmers Carry (53/35)
With Remaining Time build to a Heavy Single Strict Press (Each)

Minutes 15-30 Complete:
400m KB Front Rack Carry (53/35)
With Remaining Time build to a heavy Push Press (Each)

Minutes 30-45 Complete:
200m OH KB Carry (53/35)
With Remaining Time build to a Heavy Bench Press (Each)


** Scale load as needed; Partners share load as need

 

OPEN GYM: 

Barbell Option:

Pause at the Knee Snatch:  2-2-2-2

Pause in the catch Squat Clean:  2-2-2-2

Split Jerk: 3-3-3-3

Pause OHS: 3-3-3-3 (starting from 60%)

Romanian DL:  4 x 6

 

Gymnastics Option:

Pistol Skill Work:  24-12-6 Pistols and T2B

EMOM:  18 Minutes

M1:  1 Legless Rope Climb (Scale as needed)

M2:  4-6 Strict Ring Dips

M3:  8-10 Supine Ring Rows

 

CORE:  50 Hollow Rocks