4 September 2018

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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.

 

STRENGTH:  

Part 1:  Press Complex 

3 x 1 Strict Press +3 Push Press + 5 Push Jerks

** Rest 2 Minutes between Rounds

Part 2: Strength Endurance 

Back squat 12 -12-12
Front squat 8-8-8
OHS 4-4-4 

** Start new set every 2 Minutes

 

WOD: 

Partner WOD:

9-15-21

Synchronized Thrusters (95/65)
Synchronized Bar over Burpees

 

CORE: 

3 x 10 Tire Flips

**While partner Completes Max T2B (HKR). Switch after each round of Tire Flips.