Have you registered for the Whole Life Challenge? What are you waiting for? Join our team today! We are excited that our team is growing with gym members and family members! We have folks in California and Hawai'i on our team! How cool is that? Perhaps some of you would like to invite your family members to join? The more teammates we have, the bigger the cash prize! Woohoo!
We will be doing our Challenge WOD, one mile for time (run, walk, crawl, doesn't matter) on Friday and Saturday. I will also be taking your measurements and pictures these days. Saturday after the run we'll be around to answer any questions you have, and listen to your concerns.
One additional award we are offering is an essay contest. We want to know how the Whole Life Challenge impacts you!
One of the (many) things we like about the Whole Life Challenge is that you can decide your nutrition level. Compare the three different levels here. Don't worry about being perfect, just be conscious and aware of your choices. Coach Leslie is choosing the performance level, and is aware of the choices she will have to make on James's birthday (Oct 3), their 10 year wedding anniversary (Oct 10) and her birthday (Oct 24). October will be a challenging month! But, we're all in this together and community support is huge benefit.
Wendler Shoulder Press Week 2.1
5 @ 50% of 1RM
3 @ 60% of 1RM
5@ 65% of 1RM
5 @ 75% of 1RM
max reps at 85% of 1RM
Then, 4 x 3 min AMRAPs with 1 min rest in between cycles
AMRAP 1, 3
AMRAP 2, 4
10 Wall Ball walking lunges 20/14#
10 Wall Balls Sit-ups 20/14#
We have so many awesome upcoming events! Check 'em out:
CrossFit Games Open
Open Weekly Themes
Oct 11 - Blue & Gold
Oct 18 - Superheroes
Oct 25 - Animals
Nov 1 - Halloween
Nov 8 - Military
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!