Monday, January 9, 2017

Mia, Carlos, and Tim

Workout of the Day

A.
Front Squats
Three sets of: 5.5.5.5. at 60% (or 5-15 lbs heavier than last week)

Rest 30 seconds between clusters, 3 minutes between sets

B.
“The Horn”
Last done: 8/22/16
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)

Rx+ 30 / 20

SOLES 4 SOULS
We are shipping the shoes out this Friday, so if you’ve got any shoes – no matter their condition – please bring them to the gym no later than Friday. Thanks in advance!

The Clean Eating/Paleo Challenge begins Monday, January 16. Improve the way you look, feel, and perform mentally and physically after 5 weeks of clean eating. What you need to do:

1). Sign up & approve the $15 buy-in charge here https://goo.gl/forms/GMHxV7kbx8UGfTLZ2

2). Take your “before” photos and send them to whitney@whitneytycer.com.  Please make the subject header your first and last name “Jan 2017 Before Photos” (ex. Whitney Selleh Jan 2017 Before Photos).  Your “After” photos should be similarly titled as Feb 2017 After Photos.

3). Join our Facebook group: https://www.facebook.com/groups/fortepaleochallenge/

4). Submit your points weekly: https://goo.gl/forms/Gdz71tecfIGVYsvn1

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