Tabata – ouch

Whaaaaaaat?????

 

We have a bunch of really cool stuff coming up! Make sure you know what is going on. Grab the newsletter that is buy the sign-in computer at both locations so you don’t miss out on anything awesome!

FUNDRAISER

Join us Saturday, April 27th

11:30 – 2:00

SILENT AUCTION & BBQ

(prepared by Sponsors Ross Brookshire & Smokey Mo’s)

This fundraiser will benefit all of our athletes who are traveling to San Antonio  to compete at the CrossFit South Central Regional Competition May 24-26th.

PURCHASE BBQ PLATE (only a few left)

Silent Auction Items Include (but not limited to)

Autographed Longhorn Jersey by Earl Campbell, Cocktail Cruise, Personal Training by Coach BiggDave, Jewelry, Spa Gift Cards, Themed Baskets (Beer/Wine, Mobility, Kids Summer, and much more!)

24 Day ADVOCARE/CROSSFIT Challenge

The 24 Day Challenge, products, workouts and coaching to help you look, feel and perform better.

Kick-off Meeting and Baseline Workout:
Tuesday, April 30th – 6:30pm at the Box
Challenge begins May 4th and runs through Tuesday, May 28th.

Starting Body Assessment & Preliminary workout: Tuesday, April 30th

Ending Body Assessment & Final workout: Tuesday, May 28th

Prizes will be awarded to the 3 most changed athletes based on measurements from 3 categories: inches lost, bodyfat % lost, and performance increase in the specified workout.

Cost: $20 Throw-in to go back to prizes

Check out the Event Page for Challenge Rules

Space is limited to 20

REGISTER

REMINDERS

 Saturday

9:30am Open Gym

10:45 – ReFlex

11:30 – BBQ & Silent Auction

Sunday

6:00pm – ReFlex

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

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)

Tabata
32 rounds for reps of…
20 seconds work 10 seconds rest
Performing 8 rounds of each exercise then switching to the next in the 10 second rest.

Double unders
Push ups
Sit ups
Burpees

MAD MOBI
Shoulder bully
Corner stretch
roll calf w bb
Single knee to chest
Press ups

 

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