Hey Friends!
Whoooo! Had a little scare there with my laptop, but the nice folks at Jump+ helped a brother out (in exchange for money haha) and we’re back in business!
The Push Press cycle is coming to an end soon and the next cycle begins. Back Squats :) Make sure you’re well warmed up and hitting all the best positions during your squats. I’m fine tuning the programming a bit to best suit our members, so you may notice the odd little change here and there. I’ve learned a lot from getting JJ’s help with the programming and I’m excited to start spicing it up myself again.
We have some WINNERS for the Weekly challenge performance prizes AND the raffle prize!
- Best Performance by a male in the gym goes to……….. Devon Fortino!
- Best Performance by a female in the gym goes to………… Melissa Anderson!
- ANNNNNNND, the raffle prize from folks who submitted ballots after having completed either Open WODs or the Weekly challenges goes to…………. Caroline Cropp!
Talk to Lisa to pick up your sexy Prizes! Thanks to all you awesome folks for participating – There were a lot of firsts this year! Keep up the great work and there will be many more!
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WARM UP
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
10 Single Arm Kettlebell Overhead Squat (Performance: 53lb / Athletic: 35lb* / Health: 18lb) -either arm
15 Russian kettlebell swing (same)
40′ walking lunge
Scaling Guide: 3 – 5 rounds, approx. 1:42 per round, Scale Up: 70/53lb kettlebell
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
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