Good Luck Jack! 6/29/15

Couple of quick announcements:
1) If you are planning to participate in the 24-Day Nutrition Challenge, you must have your products ordered by Tuesday @ noon to have them here in time. Challenge kicks off Monday July 6th!
2) We will have a modified schedule towards the end of the week in observance of the 4th of July holiday – we will be having ONE class on Friday July 3rd @ 9am. The rest of the weekend we will be CLOSED!
3) We are hosting a USAW Level 1 Cert at the box in about two weeks (July 11-12). If you want to be a part of it, you better sign up fast as there are a few spots remaining:
Over the past 3-1/2 years, I have been privileged to work with all three of Coach Marks kids and have been able to see them all go off to bigger and better things. His youngest, Jack, is no different.
For those that don’t know,  Jack was admitted to West Point and is entering the Academy today.
After a grueling high school lacrosse season, Jack came to me and asked me to prep him for what he’d be encountering at West Point.
The biggest concern? Pull-ups.
But not just any kind. They have to be strict.
When we started working together two months ago, you know how many he had?
Without going into the specifics of how we tackled the task at hand, let’s just get right to the good stuff.
Last Monday, merely one week away from when he’d be tested, he hoped onto the pull-up bar after warming up (hey, he was taught well!) and knocked one out.
Then, another one.
Then, a third one.
The best part? When he hopped down, he remarked that he could have kept going for a few more.
Maybe for 5 or 7 total.
But all that matters is those three.
Three was the goal.
Jack, it was an absolute pleasure to work with you the past couple months and I know that I speak for everyone at CFG when I say – GOOD LUCK! We know you’ll represent your family with the utmost respect, dedication, and character.
A. Skill:
Good Mornings: 1 x 5
Banded High Hamstring: 2 x 45s ea side
15 min Ascending Ladder –
5 Dead lift (185/135)
5 Hand-Release Push-Ups
10 DL
15 DL
15 HRPU…
D. Post-WOD Recovery:
Foam roll lower back x 2 min

people working out in a group fitness class


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