Monday, January 9, 2012
The Silver Prince
Warm up: 500 m row, 2 x 5 1 arm swings 25#/15#, T stab push ups
Skill/focus: Bench Press
2 x 5, 1 x 3
Workout:
Bench press 5. 5. 5.5
20. 15. 10. 5
swings 55#/35#
box jumps 24"/20"
for time
Post 5 rm and time for score
Check out this article/video to improve your bench. . .
https://journal.crossfit.com/search.php?IncludeBlogs=1&limit=20&search=bench+technique&x=13&y=14
It's a New Year, have you checked your rear lately or your waistline? Looking good naked yet? Well, if not, it's time for a wise investment in your health and fitness and participation in our Look Good Naked Challenge. . .
The Silver Prince
Warm up: 500 m row, 2 x 5 1 arm swings 25#/15#, T stab push ups
Skill/focus: Bench Press
2 x 5, 1 x 3
Workout:
Bench press 5. 5. 5.5
20. 15. 10. 5
swings 55#/35#
box jumps 24"/20"
for time
Post 5 rm and time for score
Check out this article/video to improve your bench. . .
https://journal.crossfit.com/search.php?IncludeBlogs=1&limit=20&search=bench+technique&x=13&y=14
It's a New Year, have you checked your rear lately or your waistline? Looking good naked yet? Well, if not, it's time for a wise investment in your health and fitness and participation in our Look Good Naked Challenge. . .
- Seminar is Sat. Jan 14th at 11:00 am
- Weigh-in / body fat / before photos will be taken immediately following the 8:30 am class through 10:55 am. Men bring shorts, women bring shorts and sports bar
- Cost for members Challenge only is $35, Non Members $50
- Add a one-on-one Nutritional Coach for the full 8 weeks for an additional $125. They will meet with you for an initial consultation/assesment, rx caloric/macronutrients guidelines and parameters along with food choices/tips and suggestions for implementing. They will provide weekly feedback for your log on fitday.com along with email support/answers to your questions throughout the challenge.
- Prizes: 1 male and 1 female winner. $25 from each participant will be added to the kitty
- Winners Criteria: a combination of most body fat lost, before/after photos, adherance to a Primal diet, performance improvement, overal transformation
- FB Challenge Support Group: this will be the same as last year and serve as a platform for support, tips and recipes. This will be set up shortly after the seminar and once full roster established.
- Cost is $15 more day of so don't delay and sign up via this email or in person to get the special rate.
- New members we are offering the Buy One Get One Month + the Challenge for a mere $199. Get an incredible return on your small investment with big savings in health not to mention a great New Rear!