10.28.16

ANNOUNCEMENT: KIM WILL BE RUNNING ANOTHER NUTRITION/FITNESS CHALLENGE. If you have weight loss or performance goals you should sign up! She will be working with each person to assist you in reaching your INDIVIDUAL goals. There are of course prizes! There is an entry fee for this one of $50 that is WELLLLL worth it! Each of you will be working with Kim, who is a Register Dietician, to establish goals, make a plan and assess/monitor your progress. She will be available to you via e-mail for questions and help over the 6 week time frame. There will be a nutrition workshop on November 6th at 10:45 and the challenge will begin November 7th. Check out the information by the whiteboard and sign up! 

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
10 groiners 

Group warm-up
5 inchworm walk outs
10 leg swings
10 lunges with rotation
10 thoracic spine rotations
30 band pull aparts
20 monster walks

BENCHMARK FRIDAY
CrossFit Open Workout 13.2
10 min AMRAP
5 shoulder to overhead 115/75
10 deadlifts 115/75
15 box jumps 24/20
*Step ups are allowed! woooo!!
And yes more deadlifts....would you rather 150 wall balls :) You're welcome!