** On Monday, May 5th we will be changing our management software from "Mindbody" to "The Box HQ". The Box HQ staff will be sending each of you an email requesting that you provide them with your credit card information so they can transfer you from Mindbody in to the new software. This is not a scam email, please respond. All month to month memberships will be prorated from here on out to the first of the month. We appreciate your cooperation in this transition, once acclimated this system will make life much easier.
*** The "Marc Pro Recovery Room" in Sean's office has been thoroughly tested and is now available for use by all members. This room is awesome, we have two lounges in there and two Marc Pro units. The Marc Pro will help you guys with your recovery and will help to minimize soreness after workouts. The comp team has been using it for about two weeks and everyone loves it. Make your appointments with Rachel at the front desk in Sean's office! If you have questions about how it works and what it is, Sean is the guy to ask.
20 minutes - $10
30 minutes - $15
1 hour - $25
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| 5PM GETTING PREPPED! |
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| WHO IS COMING TO SUPPORT US AT REGIONALS? WE WILL BE ORDERING SHIRTS MAKE SURE U SIGN UP AT THE FRONT DESK! |
WARM-UP
500M ROW
10 GOODMORNINGS (BAR)
10 DEADLIFTS (95/65)
REVIEW AND DRILL STOH (SHOULDER TO OVERHEAD)
EMOM FOR 6 MIN
MIN 1 - 5 DEADLIFTS + 12 ABMAT SITUPS
MIN 2 - 5 PUSH PRESS
MIN 3 - 5 DEADLIFTS + 12 ABMAT SITUPS
MIN 4 - 5 PUSH JERKS
MIN 5 - 5 DEADLIFTS + 12 ABMAT SITUPS
MIN 6 - 5 SPLIT JERKS
STRENGTH
FIND NEW 5RM WEIGHTED PULLUP
NO PULLUP = 5 SETS ME WEIGHTED NEGATIVE
WOD
10 ROUNDS
8 DEADLIFTS (155/105)
6 STOH (155/105)
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| RESULTS FROM 4/29/14 |
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| RESULTS FROM 4/29/14 |
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| 2014 REGIONAL TEAM RESULTS |
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