*******
Weekly Announcements:
- Summer Yoga with Chantel – read more here!
- Gauntlet For Glory, our first ever in-house partner competition, is slated for August. Read more here!
- Beginning Monday, August 6th we will have two class updates: the 9am morning class will be moved to start at 9:30am. We will also be removing our 7pm class on Tuesday and Thursday evenings.
*******
Mindset:
“The best time to plant a tree was 20 years ago. The second best time is now.”
–Anonymous
*******
Nutrition:
Know when you’re legitimately hungry. – Sometimes when you feel hungry, you’re really just thirsty, bored, or feeling depressed. If it doesn’t seem like it’s been long enough since your last meal, check to see what’s really driving you to eat.
*******
Movement:
A. MWOD:
T-Spine, Midline, & Front Rack
B. Weightlifting:
Hang Power Clean + Front Squat + Hang Clean
12-15min to work up to 60-70% of 1RM Clean & Jerk and complete 3 “singles” of this complex
*These weights are just suggestions…don’t feel the need to go to 60%, but DO NOT go over 70%.
C. Metcon:
4RFT:
14 Alternating Front Rack Lunge steps (95/65)
12 Sit-Ups
10 Pull-Ups
*Rx+ = Overhead Lunge, GHD Sit-Ups
*14min Time Cap
*******
Post WOD Recovery:
Pigeon Pose – 2min each side
Banded Lat Stretch – 2min each side
