Thursday, October 2

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Ok everyone.

 

Just wanted to give you all a heads up on a few things:

 

1) October Athlete of the Month is Daina!!!!!! Head on over to the ATOM Page and check out her 5 Questions!!!!! Congrats girl! Keep up the great work!!!

 

2) Sweatshirts were ordered last week. They said up to 2 weeks because they are super busy now. Once they are in, you will all know! Promise 🙂

 

3) Mark your calendars for Sunday, October 26th. That is the day that we are doing Barbells for Boobs. More details will be released soon. Patience everyone, patience.

 

4) Send me Paleo recipes, please! The Paleo Food page is starting to fill up! Keep it coming!!!!!

 

5) One of our members, Brian, is doing a fundraiser for the Leukemia and Lymphoma Society. Its a Cheeburger, Cheeburger on Oct. 6th. You need a flyer to be able to donate part of your food order to the cause. We have them at the gym on the info table.

 

 

 

Thursday, October 2

 

Warmup:

 

500m row

Banded Kegels

20 Dislocates

Couch stretch

Tricep Smash w/Ring

 

 

WOD:

 

Bear Complex

30 mins. to find 1 RM

1 Rep = (Power Clean + Front Squat + Push Press + Back Squat + Push Press) x 7

 

***THE BAR CAN NOT REST ON THE GROUND DURING THE ENTIRE REP***

 

 

Cashout:

 

Accumulate 3 mins. in Plank Hold with plate (45/25)