Things to know for the weekend!

Image-1 (7)Ilde recently completed the 24 day challenge. You probably look at him and wonder why? He wanted to lean out and get a more cut look without losing weight.

He lost 2% bodyfat in 24 days.

I think he met his goal.

The 24 day challenge isn’t only about weight loss. Its about resetting your body to perform better.

THINGS TO KNOW FOR THE WEEKEND!!!!

Saturday

9:30 am – OPEN GYM – This is a free community workout that anyone is invited to. The workout is Coach-led and can be modified to all levels.

Sunday

12pm – Skillz & Sprintz – this is another FREE class for members to attend to get in your Sunday Wod

1pmReFLEX YOGA – including in your Unlimited Memberships and only a $12 drop in, this class is open to anyone who wants to get your stretchy groove on!

dynamic movement prep
Group warm up
50 n 50 ghd
Strength
Build to a heavy 1 rep thruster
In 10 minutes.
Then
From the 2011 regionals. 
Strict standards.
Kb completely vertical
For time:
100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)
MADMOBI 
Pigeon
Hamstring up n over
Roll lats
Roll quads
Shoulder band stretch

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