Adios, 2020!
Thank you to all of our athletes, family, and friends for an incredibly supportive 2020!
Despite one of the most challenging years of our lives we were able to maintain as best we could during the quarantine, bounce back and see our friends again in the driveway, and make the move to Washington Street!
And through it all we still saw a growth in our community, a lot of progress, PRs, consistency, and perseverance! Most importantly ... a lot of learning about what we are capable of. Here's to taking these lessons with us into the new year, leaving 2020 in the rearview, and seeing what incredible things we can accomplish in 2021!
We appreciate each and every one of you! ❤
The Wellness Challenge begins! Tomorrow kicks off our next wellness challenge. We hope you're excited to get 2021 off to as good of a start as we are! Yes, Julie and I are taking part as well! Have fun with this. Don't look at the challenge as painful or tortuous. Because if you do it will be hard to complete and even harder to learn from. Use it as a way to discover what clean/whole foods you enjoy, and what delicious recipes you can make with them. Explore herbs (parsley, thyme, basil, rosemary, etc) and spices (garlic, onion powder, turmeric, cumin, cayenne pepper, etc) because eating clean doesn't mean eating the same boring thing all the time. And it certainly doesn't mean every meal has to be a salad. Lean on each other, help each other, ask each other questions. There will be plenty of info shared over the next six weeks, so the more we share the more successful we will all be. Let's get this fitness party started!
choice skillwork
All Wellness Challenge participants should use part of this time to test their 2 minute max calorie row.
WOD
18min AMRAP
70 double unders
60 air squats
50 push-ups
40 lunges
30 strict pull-ups
20 box jump overs (24/20)
max BMU / T2B / K2E / HKR
Your result is going to be the max reps you completed for whichever move you chose.
The scale for the double unders will be 140 singles.
Hang Power Clean: 3×3 @ 90% of 3RM
WOD
10min AMRAP
1-2-3-4-5… front squats (50% of your 1RM)
1-2-3-4-5… atomic sit-ups (25/15)
Bench Press: 5×5 @ 85% of 1RM
then
Snatch: 3×3 @ 85% of 3RM
3×5 banded goblet squats (each side)
3×5 bulgarian splits squats (each side)
WOD
5min AMRAP
1 minute max mb step-overs (20;20/16;14)
30 russian twists (20/16)
1 minute rest
5min AMRAP
1 minute max kb push presses (35/26; each hand)
30 ring rows
1 minute rest
5min AMRAP
1 minute max kb lunges (35/26; one hand)
30 box side step-overs (24/20)
1 minute rest
5min AMRAP
1 minute max kb thrusters (35/26; each hand)
30 burpees
Power Snatch: 3×3 @ 85% of 3RM
WOD
4RFT
5 deadlifts (50% of 1RM push press)
5 power cleans (50% of 1RM push press)
5 push jerks (50% of 1RM push press)
90 seconds rest