March 13, 2012

Paula Jager
Tuesday, March 13, 2012 - 12:27
Tuesday, March 13, 2012

LMFAO (lift my fat ass off)

Warm up:  row 500 m, 3 x 15 squats, 10 push ups

Skill/focus:  Back Squat
1 x 8, 1 x 5, 1 x 3

Workout:
Back squat 3. 3. 3. 3

50 m farmers carry 50-55#/30-35#
50 m walking lunges (same weight)
15 push ups on db's
3 RFT
Post bs 3 rm and time for score



With the Look Good Naked challenge concluded many have asked "what's next"?  Without further ado. . .

DARE TO BARE!!  With Spring less than a week away and living in the Florida sunshine we will be in our swimsuits way before the rest of the country--are you ready to flaunt that body?  Our annual Swimsuit Challenge can have you buff and ready by the 12th of May.

What's your goal? To be lean and ripped in your swimsuit? To continue on a life changing body�transformation? To be in top notch athletic shape? Or all 3. . .

  • Category 1: Most Transformed/Improved

  • Category 2: Best Physique

  • Category 3: Best Athlete


Rules:

  • Categories: Each participant may compete in 1, 2 or all 3 categories. Cost of the Challenge will be $35 for 1 category, $45 for 2 and $50 for all 3. There will be a male and female winner in each category and prizes distributed equally. Coaches will judge Categories 1 & 2 while Category 3 will be chosen by performance and the clock. Again, there will be a separate Coaches Challenge* and participants will choose the winners.   *Past winners may compete with the coaches.

  • When: April 1 - May 12th. Before pictures/measurements will be taken March 26th- March 30th* Schedule with Paula, Amy or Janet. Ladies: in swimsuits, Men: swim trunks. Please wear the same or similar (if it no longer fits) for the afters. Afters will be taken on the 8th, 9th and 10th of May.

  • Sign up: you may sign up at the box, via email/phone starting today through and including saturday March 31st.

  • How: Many of you have already attended our Nutritional Seminars. For those that haven't material will be emailed out 1 week prior and a short Seminar and Q/A period immediately following our CrossFit Total wod on Sat. Mar. 31.

  • Head Start*: if you feel 6 weeks is not long enough, feel free to start now and email one of us above to get started sooner.

  • 1 on 1 Nutritional Coaching: available for $99 throughout the 6 week Challenge.  $125 for 8 weeks

  • Celebration: Saturday May 12th at the beach. Will kick off with the Athletic component, a Primal barbecue and fun in the sun for the rest of the afternoon.