Today we begin our 2016 late summer 30 Day Clean Eating Challenge. Note the name of the WOD!!! We will do Body Fat analysis using the skin fold technique after the WOD. Be sure to pick up a score sheet before you go home. Your goals and the 25$ entry fee are due by 7:00 pm Tuesday. If you have any questions, Katie Eastman is running the show so contact her at the gym or by email at keastman114@gmail.com. You will need to report your weekly score to Katie via email as well.
Katie, Tami and Cal will be sending out information via the Stand Firm CrossFit Facebook page. Click here to go there now.
You can also access a lot of great info on the SFXF 30-Day Clean Eating Challenge page on the Stand Firm CrossFit webpage. Click here to go there now.
The Nutrition page on the website is also a great resource for information that will help you during the challenge. Click here to go there now.
Warm-up (15 min.): 200 Clicks then 3 rounds of 10 Push-ups, 10 Sit-ups, 10 Squats. Dynamic Stretch. Sprints
Strength (15 Min.): Back Squat
20 Reps at 85% of 1RM – 15 lbs.
Do this off the rack.
Do not rack the bar until you have completed all 20 Reps.
If you have to rest you must continue holding the bar during the rest.
WOD: NO SANDBAGGING
12 Min. AMRAP
5 HR Push-up
10 Box Jump 24/20
15 KB Swings 45/35
Icing: Body Fat Analysis
Hwy 40 Throwdown
The sign-up is in the front gym. Please get your team together and get signed up by Thursday so I can let Thin Air know what t-shirts to order. If you do not want to compete but want to be part of a great event, please sign-up to help. The event does need volunteers and judges.