September Extra Mile Challenge
//Extra 30 min of exercise outside every day PLUS take a post-workout protein shake!
//Look for Arbonne Protein recipes in our Facebook Member Page!
Friends & Enemies
// 3-Day Free Trial!
// Mon-Wed. Sept 11-13th
//Free CrossFit & Bootcamp classes!
//All are welcome to join us!
Labor Day WOD
// Mon. Sept. 4th from 8:00- 10:00 am`
//Team WOD (Teams of 2) “Helena”
//Click here to sign up you & your teammate!
Midwest Fall Classic 2023
Sat. Oct. 7th —DEADLINE to register is Sept. 12th!
//Teams of 2
// M/M or F/F Pairs
// Rxd, Scaled, Masters 35+
// Average Masters team age needs to be 40+
// Click here to register!
Midwest Fall Classic Volunteers
—PLEASE Sign up by Sept. 12th!
//We need your help on Sat. Oct. 7th
// This is our biggest event & it only runs smoothly
because of you all!
// Click here to volunteer Thank you!
Saturday Bootcamp// 8:00-9:00am
Saturday Open Gym// 9:00- 11:00am
Barbell Club
Every 1:30 for 7:30
1 Power Clean + 1 Push Jerk
@70% 1RM Clean & Jerk
Right into,
Front Squat
3-2-1-1-1
*Build up in weight
Workout of the Day
Team WOD
In a team of 2
5 sets (15 min total)
1:30 AMRAP
Partner 1: 6 Overhead Squats @ 135#/ 95# (115#/ 80# or Light Front Squat)
Partner 2: 6 Box Jumps @ 30″/ 24″ (24″/ 20″ or Step Ups)
*Both complete movements & switch
—Then—
For the remainder of the 1:30,
Max Kipping Chest-to-Bar/ Bar Muscle-ups/ Ring Muscle-ups*** (Pull-ups/ Jumping Pull-ups)
for the remainder of the 1:30
—Rest 1:30 between rounds—
Kipping Chest-to-Bar= 1 rep
Bar Muscle-ups= 3 reps
Ring Muscle-ups= 4 reps
***Only one athlete working at a time on gymnastics movements.
*Target number of reps each set: 25+ Reps
*The stimulus for today’s workout is moderate-high intensity through the squats and box jumps into planned/strategic sets on the gymnastics.
*Overhead Squats: Weight should be moderate (60%) with the goal to complete all sets unbroken.
*Box Jumps: Athletes must show full control and full extension on top of the box before coming down.
*Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups: Athletes may choose whatever option they feel they can be proficient at.
Sept. Extra Mile Challenge
Extra 30 min of exercise outside
Cool Down / Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
“Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you.”
-Unknown
