Check out the links below.
Heidi: The latest book from the author of Well Fed. Click Here
Ladies Night/Fundraiser for WCRC Click here
Larry: The secrets to counting macros and finding success Click here
Before You Spend $26,000 on Weight-Loss Surgery, Do This Click here
Jay: The best fiction book I read recently..Replay – What if you could live your life over and over again? Click here
Announcements:
No Excuses Challenge starts Saturday, Oct 1st — $39, improve nutrition, sleep, mobility, custom website, accountability partner. All participants should try to make it on Saturday to get measurements and do the baseline
Lululemon Women’s charity night — Friday Oct 14th at Hale — more details will be provided in the next few days
Workout of the Day for 10-1-16
Group coaching:
“No Excuses Baseline”
800m run
27 squats
27 KB Swings
27 Burpees
400m run
21 squats
21 KB swings
21 Burpees
200m run
15 squats
15 KB swings
15 Burpees
100m run
9 squats
9 KB swings
9 Burpees
(20 min cap)
MissFit:
“No Excuses Baseline”
800m run
27 squats
27 KB Swings
27 Burpees
400m run
21 squats
21 KB swings
21 Burpees
200m run
15 squats
15 KB swings
15 Burpees
100m run
9 squats
9 KB swings
9 Burpees
(20 min cap)
Workout of the Day for 10-2-16
Group coaching:
21-15-9
OH Squat (95/65lbs)
Ring Dip
Rest 3min
9 – 6 – 3
OH Squat (135/95lbs)
Muscle Up
MissFit:
A. KB Deadlift
10-10-10
B. In pairs:
50 KB swing for time
C. 15 min AMRAP:
100m farmer’s carry
10 plank up/down
10 burpee box jumps
