14 October 2014

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REMINDER:   PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you with all the rules and guidelines for challenge participation as well as serve as the initial weigh in and measurements.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

STRENGTH: 

Snatch

2 x 1 @ 80%

3 x 1 @ 85%

 

WOD: 

AMRAP:  12 Minutes

  • 10 KB Swings
  • 10 KB Goblet Squats
  • 10 KB SDHP
  • 10 KB Cleans

(A:  70/53; Rx: 53/35; S: 35/24)

 

 

CORE:  

40 Supermans with 3-second hold