9/30/13 – Monday

Written by Joey Tudela. Posted in Fitness

ATTENTION

THE ON-RAMP/ BEGINNERS COURSE WILL BEGIN TOMORROW NIGHT, SEPTEMBER 30 AT 7:15 PM. CALL 989-4637 OR EMAIL: getfitcnmi@gmail.com IF YOU HAVE ANY QUESTIONS ABOUT ANYTHING. PLEASE ARRIVE 5-10 MINUTES EARLIER SO YOU CAN FILL OUT THE WAIVER AND GET TO MEET SOME OF THE CURRENT MEMBERS. ALSO, PLEASE WEAR GOOD ATHLETIC SHOES (NO SKECHER SHAPE-UPS, REEBOK RUN TONES AND ANYTHING ELSE THAT HAS A SIMILAR/ WEIRD SOLE LIKE THE FIRST 2 SHOES)

WE WILL BE PRE-REGISTERING AT THE BOX(aka GYM) TOMORROW FOR THE BEAST 4 BREASTS EVENT WHICH WILL TAKE PLACE OCTOBER 26, 2013 COMMEMORATING OCTOBER AS BREAST CANCER AWARENESS MONTH. ALL PROCEEDS WILL BE GOING TO THE COMMONWEALTH CANCER ASSOCIATION, SO PLEASE COME SUPPORT A GREAT CAUSE CNMI!!!

HEADS UP GFCNMI’ERs!!! ON OCTOBER 28, 2013 THE 30 DAY PALEO DIET CHALLENGE WILL BEGIN. GET READY TO CHALLENGE YOURSELF TO EAT CLEANER AND BETTER BEFORE THE HOLIDAY SEASON.

BELOW IS A PREVIEW OF THE B-4-B SHIRT. HOPE YOU LIKE IT 😉

b4b2013_d2

 

 

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

6 PVC Pass throughs
6 Squats
6 Inch worm push ups

Note: Not for time. Perform some good to perfect form on all movements.

WOD

A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps (These must be done with 95 – 105% of your 1 RM clean. They are not touch and go reps. RESET for each rep.)
(perform these with as PERFECT form as possible on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B.
Five sets for max reps of:
30 seconds of Deadlift 135/95# (for max reps)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

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Comments (1)

  • Joycee

    |

    Awesome shirt! I’d Like one please!

    Reply

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