Tuesday, January 10, 2017

It’s hard to compare the feeling of satisfaction after cleaning the entire gym and making it all pretty for the Monday crowd. And few things make me happier than working on a new project, or improving something at the gym. Dozens of things are added to my to do list every week (I wouldn’t have it any other way), so it’s hard to get around to them all, but we’ve got some exciting additions and projects on the horizon.

Workout of the Day

A.
Push Press
3 sets of 5.5.5.5. at 60% (or 5-10lbs heavier than last week)

Rest 30 seconds between clusters, 3 minutes between sets

B.
AMRAP in 12 minutes of:
6 Right Arm DB Snatches*
5 Right Arm OH Lunges w DB
4 Right Arm DB Thrusters
6 Left Arm DB Snatches
5 Left Arm OH Lunges w DB
4 Left Arm DB Thrusters

*Pick weight. Must use same DB for both arms.

Rx+ 70/50

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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