7 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

LEVEL 1
Deadlift: 4 x 5 ( 75-80%) 


LEVEL 2
Deadlift
12 @ 65%
10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
2 @ 90%

 

CONDITIONING: 

EMOM: 4 Minutes (4 Rounds)

100m Run

Every 90 Secs for 3 Minutes  (2 Rounds)

200m Run 

E2MOM:  4 Minutes  (2 Rounds)

400m Run 

Then… Run 800m (5 Minute Time Cap)

PERFORMANCE NUTRITION WOD:

3 Rounds for Max Reps

M1:  Max Effort Burpees

M2: Max Effort Box Jumps (24/20″)

M3:  Max Effort Push Press (Rx:  95/65)

M4:  Rest

** Nutrition Challenge Participants must track all of their scores for the performance WOD as well as your time for the 800m Run.  You should record 9 numbers for the Performance WOD for all 3 Rounds of all 3 Movements.  These will be entered into your challenge score log.