160801

Athletes,

We are excited to announce that we are bringing back Beyond the Whiteboard for our gym members for the first time since 2012. And the best part is that it is FREE!

This is a great way to keep track of your workouts and benchmarks, analyze your strengths and weaknesses, and compare your scores to the rest of the gym. We will be posting the workouts each day to Beyond The Whiteboard, so logging each individual workout will be easy as ever!

To sign up, follow this link:
https://beyondthewhiteboard.com/signup…

The month of August we will be testing!  We will work on finding 1RMs a few times a week and testing numerous benchmark WODs throughout the month of August.  So be sure to document each and every workout after each class.

Also, the next two weeks we are going to be working on our OLY lifts (cleans, snatches, jerks).  The overall goal these next two weeks is to help clean up the movements by breaking them down, working on different portions/positions of the lifts, and conducting different complexes.

All of your hard work is paying off and we will get to see that this month!  I’m very excited for the month of August as you all should be too 🙂  Lets do this!

 

MOBILITY:

Spend 15-20min working on mobility in the thoracic spine, hips and shoulders to aid in our overall Fran times.  Bring a foam roller, bands, lacrosse balls if you have them 🙂

 

WOD
“FRAN”
21-15-9
Thrusters (95/65)
Pullups

EXTRA CREDIT WOD:
2 rounds for time of:
Plank Hold, 45 secs
Plank (Left Side), 30 secs
Plank (Right Side), 30 secs
20 Bicycles

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s