2013 Goals

2013 is here! What are your goals for the coming year?

I saw a post from Ashley Johnson of the Biggest Loser. It said “a goal without a plan is called a WISH.” Make sure you write down your goals for the year. Start with an attainable 2 week goal, move to a 3 month, 6 month and then write down what you want to accomplish in 2013.  Then make it happen!

 REMINDERS

NO OPEN GYM – this Saturday!

HOLLY JOLLY IV Finals at 9am at the box!

SUNDAY

Re-Flex at 9am and 5pm.

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 heavy Russians

Internal/external rotation

CROSSFIT TOTAL
Build to a max in 10 minutes
Back squat

Build to a max
Strict Press in 10 minutes

Build to a max
deadlift In 10 minutes

MaD Mobi
Knee on the wall
Hamstring up n over
Press ups
Shoulder bully

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