We wish the happiest of birthdays to Coach Becky! Thank you for your wonderful spirit and energy. You are a much loved member of our community. May your special day be filled with love, laughter and a heavy barbell.
20 Mins to establish a 3 rep max thruster (from the rack)
In 1 minute complete:
10 Russian kettlebell swings 2/1.5 pood
in the remaining time perform as many thrusters (75/55#) as possible
Rest 1 minute
Repeat for 5 rounds
Today's workout is our official Whole Life Challenge workout. The score you enter into your profile is your total number of thrusters. However, we will be re-testing our 3RM Thruster and we will have a special prize for the most improved 3RM at the end of the challenge.
If the prescribed weight is too heavy, remember these thrusters should be very light, scale to 45-50% of your 3 rep max. The thrusters for the AMReps come from the floor. This workout is tests your power, speed, coordination and endurance. Go hard and fast for each minute. DO NOT PACE this workout. Good luck!
It's Foodie Friday!
Today's recipe comes to us from our Sprouts Dinner Club. Sprouts is the amazing creation of Heather Kahler.
Every third Sunday, we all gather together and Heather (patiently) leads us through the creation of an AMAZING meal. Then, we all sit down together to feast. All of the meals are primal/paleo or Whole Life Challenge kickstart/lifestyle compliant. You can register for this Sunday's class here. In the meantime, here's your foodie Friday recipe.
Prosciutto wrapped (Dixon) melon with mint and balsamic drizzle.
Leave a Reply.
March 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!