Fitaid ok!

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GOOD NEWS: We have decided to let FitAid be an acceptable beverage during this challenge! Along with protein powder (recommended brand Ascent)

Keep an eye on our social media pages for our next mini challenge. Remember you can earn a bonus point for sending/tagging us in our little random challenges. We’ve been loving the creativity and we’re going to keep the ideas fresh and fun!

Use the google sheet to keep track of your points. At the end of the week Dom will total everything and clean up the board to start new for next week!

https://docs.google.com/spreadsheets/d/1OuPMyOgWhxes4aSG4Mp_JDD38D_0F7ZgQbAiv6GbeRM

At home WOD- 3:00 AMRAP 1:00 Rest x 4

  • 10 Hollow Tucks

  • 14 Mountain Climbers

  • 30 DU

Hollow tucks- start in a Hollow position then tuck your knees into chest and almost come up onto your butt. Return back to the Hollow position with shoulders and feet off the floor.

Mountain climbers - Begin in a Plank, alternate feet one at a time up to your wrist and then back to the plank position. Every time your foot comes up counts as a rep

DU- if you do not have double unders, singles will be x2, or modify number. If you do not have a jump rope mod by doing jumping jacks or high knees in place.

Challenge starts!

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Who is going stir crazy already?! I know we are!! We're doing our best to keep motivated, keep moving, and soak up any sunshine that we can. For those who saw our social media video about up coming challenges, here they are!! Attached is a google sheet to use for your daily point system. If you're unable to use the sheet you can always send us your points via e-mail or social media. We made it super simple to use. This is an honor system!!!! Please be truthful when writing in your points. 

This is a 4 week challenge (unless we can get back into the gym faster!!) For our first week starting Monday (tomorrow 3/23) the max amount of points you can earn daily is 5. As the weeks go on we will be adding in additional items for you to earn points! 

+1 for our daily wod: seen on our website and social media pages

+1 for daily mobility: 10-15 minutes of stretching 

+1 for an extra activity outside: minimum of 15 minutes -walk, jog, bike. If it's raining, come up with something unique (example, extra inside wod) 

+1 for avoiding sugar BUT if you were not able to avoid sugar for the day -1 point from your earned points for the day. This does not mean you are subject to a specific diet.. we are avoiding sugar as a whole. 

+1 BONUS POINT for participating in our social media mini challenges. If you tagged or sent us a picture/video add a point to your total.

Send us your pics/videos too! We want to see what you're up to. 

Let's keep this community spark going. Near or far if you want to participate use this google sheet link to begin! Top male and Top female scores will be announced week to week. After 4 weeks we will announce the final winners and they will receive a prize! 

https://docs.google.com/spreadsheets/d/1OuPMyOgWhxes4aSG4Mp_JDD38D_0F7ZgQbAiv6GbeRM/edit?usp=sharing

Home WOD- 15 min On the minute:

  • 15 Jumping Jacks

  • 10 Dips (off chair/bench etc…)

  • 12 Lunges

if you can no longer hold the OTM switch over to an amrap

Happy spring!

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We can officially call it “Spring”! Looking for that warm weather though!

If you are unsure how far 400m is locally, we suggest run 1:00 and then turn back. The 400m runs are completed before each round

At home WOD- For time

21-15-9

  • 400m Run

  • Object Jump overs

  • Squat Thrusts (burpee without the push up)

  • Alt. Cossack Squats

5 min amrap(s)

If you didn’t see our video on our social media pages check it out. We just announced that we’re going to release weekly challenges soon! Something to keep the fire going and keep your mind busy! Don’t forget to send/tag us in your at home wods! We’d love to see what you’re up to.

5min AMRAP

  • 12 Plank Shoulder Taps (mod to knees)

  • 12 Jumping Lunges (mod stationary)

-1 min Rest-

5min AMRAP

  • 10 Push Ups (mod to knees or chair)

  • 10 Jumping Squats (mod to airsquat)

-1 min Rest-

5min AMRAP

  • 16 Russian Twists (use object of choice)

  • 8 Glute bridges

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