December 16th, 2016

FRI (YAY)

You guys, we have made it to the end of another awesome week! It is always so much fun to watch our members hit PRs and do things that they once were not able to do. Tonight I’d like to give a HUGE s/o to one of our fantastic members, Faith.

When we first started the ‘Goals board’ she had a few that she wanted to accomplish, one of them was a handstand. We started working on them almost every afternoon she was in the gym, after the regular workout. She could barely do a headstand, to kick up onto the wall. She slowly began to kick harder and get her legs all the way up. Then we worked on straightening her arms. This was tough because her arms would collapse overtime she tried to kick up. But this little lady has shown great perseverance, and now she can easily do a full handstand!! Proud is a very large understatement for me in this situation! If you want a picture of hard work, look above. If you want to see someone dedicated, see Faith. If you want to see a girl that truly gives HER ALL, it’s Faith!

#ProudCoachMoment!

Fitness:

A1 KB FR RFESS 4 x 6 per side @ 31×1 rest 60-90 sec b/n legs
A2. Z Press 4 x 6 @ 31×3 rest 60 sec
+
5 sets
.3 mile AB
12 Burpee Broad Jump
16 KBS (American)
rest 60 sec

Competition:

4 rounds for time
350m row
15 Burpee over rower
Reference 4/11/16

Rest as needed for complete rest

For time w/ 13 min CAP
30 Cal AB
40 DU
50 Wallball
40 DU
30 Thrusters RX135/95 Masters115/75
Reference 2/12/16

**Both of these should be attacked with full effort and a PR in mind.