Oct 1, 2013

Tuesday’s WOD:

Happy Birthday to Coach Alex!
Monday was the first day of our nutrition challenge, most of you were able to go into the store, or come into the gym and get your info and measurements. Make sure and send your weight and body fat % numbers to coach G so he can give you more information that will help you with your diet. As for the strength and conditioning benchmark workouts, we will be doing those TOMORROW (Wednesday) during all of the classes. If you cannot make it to do them during the class times, you have the entire week to make them up during an open gym session. The benchmark workouts are as follows:

Complete in order during a 1 Hour Class. Rest as needed in between each event, but all work must be completed within the allotted hour.

Abominator
1 Mile Run For Time
(Sub 6 Mins = perfect score of 100 for every 15 seconds after, subtract 2 points)

Gladiator
6 Mins to find a 3RM Back Squat
(load = score)

Terminator
2 Min Max Effort Shoulder to OH 45#
(100 = perfect score)

Percalator
2 Min Max Effort Ab Mat Sit Ups
(100 = perfect score)

*Although 100 is a perfect score, extra reps will be used to determine the winner in the event of a tie breaker.

More details will be given on Wednesday!