Call Us: (702) 727-1880

Challenge WOD

21
Oct

Saturday, October 22nd

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Congrats to everyone who made it the full 6 weeks!  We are so proud of you and are really looking forward to taking you to the next level in our challenge extension.

Your Final Workout is at 8am
Weigh outs and measurements are at 12pm

Workout Of The Day

AMRAP in 15 min

15 Thrusters 95/65
15 Box Jumps 24/20
100m Run

15 Wall Ball Shots 20/14
15 Box Jumps
200m Row

18
Oct

Wednesday, October 19th

Skill

“Hang Power Clean”

WOD

5 rounds
3 min on, 1 min off

3 Hang Power Cleans
6 Push-Ups
9 Squats

Score is total rounds picking up where you left off

Anyone who is going light to dial in the technique of the lift will up the reps on the clean from 3 to 6.

17
Oct

Monday, October 17th, 2016

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Cutiepie, Juliet Post WOD
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Skill:
Med Ball Clean
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WOD:
15 min Partner AMRAP

Partner #1:  10 Med Ball Cleans
Partner #2:  AMRAP of Knees to Elbows
Switch

* Every 3 min stop and sprint 100m and pick back up where you left off.

**Score is total number of Knees to Elbows between both partners.
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HALLOWEEN PARTY & 6 Week Challenge Graduation Party!!
Friday, October 28th
Gym Costume WOD @ 6pm
Followed by food & fun.
Wear Your Best Costume!  Friends and Family welcome at the party!

13
Oct

Friday, October 14th, 2016

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Brendan & Clarky approve.
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Workout Of The Day
10 rounds for time of:
15 Deadlifts
15 Push-Ups
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We’re coming up on the 6th and Final week of the Challenge!  You guys are doing such an incredible job sticking with it ad trusting the process.  Nothing happens overnight, but when you keep at it, it’s only a matter of time before you hit and Pass your goals!

We want to make your post Challenge Options super clear.  We have three options for those of you who’d like to continue with CrossFit after the Challenge ends.
We’d be happy to talk with you individually about which option is most appropriate for you if you’re unsure.

Regular CrossFit Unlimited Memberships.  (Full fledged CrossFit.  Access to all the class times on the schedule 6 days/week.)
–  Month to Month –  $179/mo
–  6 Month Contract –  $159/mo
–  1 Year Contract –  $149/mo

CrossFit Basics.  (Focusing on Basic Strength Building.  Ex:  Deadlift, Back Squat, Front Squat, Pressing Variations.  Basics Gymnastic Strength. Ex:  Pull-Up & Push-Up Progressions.)  Tuesdays & Thursdays at 7am & 7pm;  Saturday’s at 9am
–  Month to Month –  $135/mo

1 Month Challenge Extension.  Starting the Monday after the Challenge ends.  (Same class days and times as the current Challenge.  Classes will only be available to you guys.  The only difference is we will be following the same workouts in the Challenge Classes that we use for regular CrossFit.  It will just be in a more controlled environment with more attention to scaling and instruction.)
–  Early Bird If you sign-up before Monday, October 17th.  –  $150
–  Sign-Up between October 18th – October 22nd –  $165

9
Oct

Monday, October 10th

Skills:
Handstand Push-Ups
Wall Walks
Modified Handstand Push-Ups
(anybody with limited strength with these movements may sub out with seated BB shoulder press)

Workout Of The Day

7 min AMRAP
7 Handstand Push-Ups
15 Squats

Rest 3 min

800m Run For time

Rest 3 min

7 min AMRAP
7 Handstand Push-Ups
15 Squats

6
Oct

Friday, October 7th, 2016

Skill:
Thrusters

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Workout Of The Day:
For 16 min accumulate as many reps as possible:

Min 1- Thrusters
Min 2- Burpees
Min 3- Knees to Elbows
Min 4- Ab-Mat Sit-Ups
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First Friday Social Tonight, Friday, 10/7:
Meet up downtown between 8-9 (or anytime after that!)
Everyone is Welcome including your friends and family!

We’d love to see you down there!

When you get there, text Allison @ 917-796-3531 and I’ll tell you exactly where we are!