HAPPY NEW YEAR!
P.S Make sure you turn your 2015 fitness goals in….. watch this video before making your goals……CLICK VIDEO
The new evening schedule will not affect our regular CrossFit class Mon, Tues, & Thurs @5pm!
Hello CF2S athletes! The end of the year is fast approaching and we want to give you a update on our new classes and class times! First of all our evening foundation class will be Mon, Wed, Fri at 5:30pm and we will have a regular CrossFit class at 6:30pm Mon, Wed, Fri. We are very excited about our new class Power Hour which will be held on Saturday mornings at 9am anHapd we will be adding a weekday class as well. Please let us know what time & day that you would like to see this 2nd Power Hour class be added! The Power Hour class will blend in specialty work on Olympic lifts like snatch and clean & jerk. these fun lifts bring speed, power, coordination, agility, accuracy and balance to your strength. These lifts are very important to becoming a great CrossFitter and this class will allow you to focus on these lifts which will help you in future wod’s!
Hello CF2S athletes! I know that I have been sending quite a few emails lately, and thats because we have so many awesome things happening at the end of the year as well as the beginning! Well it is about that time for the start up for the Whole Life Challenge January 17th. This is a eight week challenge that is done worldwide that our gym has taken part in several times now and our members have found some great success in taking part in this challenge! So I invite you to come join us as we start to transform our lives from the inside out over these eight weeks! Here is the link that will give you more detail about the challenge and we will be sending more info as we get closer!
Whole Life Challenge
P.S We are also placing one more Progenex supplement order before the end of the year! Here is a link to view Progenex recovery protein and pre workout drink…..click here
If you have not made a profile on Beyond The Whiteboard please do so! This is a free service to our members and very useful if you are looking to improve your fitness:) ..BTWB
Friday January 2nd = 5am & 6am class
Saturday January 3rd = 10:30am class
January’s Challenge
Ascending burpee ladder for 27 Days. Starting Thursday Januray 1st – Saturday January 31st. They can be broken up through out he day, Except 50,100, and 150 are for time in the gym by a coach:) Most of you remember this challenge in April and how much stronger it made you. So just remember to get the best results do your burpees in one sitting, think of a rep scheme and break them up. One way you can do them is how many in one minute and then take 1min rest! As you move through the month you will find that your recovery will drastically improve! There are NO make up days……once you miss a day you are out of the challenge:)
1st day 10 14th day 100 27th day 190
2nd day 20 15th day 110 28th day 200
3rd day 30 16th day 120 29th day 210
4th day off 17th day 130 30th day 220
5th day 30 18th day off 31st day 230
6th day 40 19th day 130
7th day 50 20th day 140
8th day 60 21st day 150
9th day 70 22nd day 160
10th day 80 23rd day 170
11th day off 24th day 180
12th day 80 25th day off
13th day 90 26th day 180
Wod
Every 1 min for 30 mins do:
1st min.-20 Kettlebell Swings
2nd min-10 Walking Lunges,
3rd min-25 lbs 10 Burpees
