Thursday

IMG_2865.jpeg

We released a new mini challenge to earn a extra point in our 4week challenge. Send us or tag us in your best Handstand picture!

Modify today’s wod to your ability. This is a good workout for your local track.

At home WOD- For Time:

  • 800m Run

  • 50 Hand Release Push ups

  • 800m Run

  • 80 Walking Lunges

  • 800m Run

  • 100 Jumping Air Squats

    -25:00 Time Cap

There’s still time

There’s still time to head over to our google sheet and put your name down for our 4 week challenge! Check out yesterday and Monday’s post for more details!

Points will be totaled up at the end of the week.

NEW MINI SOCIAL MEDIA CHALLENGE COMING OUT TODAY! Send us your photos or tag us in your posts to earn a bonus point!

At home WOD- For Time:

  • 40 Goblet Squats

  • 40 Lateral Burpees

  • 30 Goblet Squats

  • 30 Lateral Burpees

    -use any household item for the Goblet Squat, if you have a plate or DB use those!

IMG_2835.jpeg

Fitaid ok!

IMG_2804.jpeg

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!

IMG_2798.jpeg

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