Monday November 5th


 

Our Next 6 Week Weight Loss Challenge starts on 11/5.

The program includes:

  • 6 Weeks of Unlimited Em’s Fitcamp and Beginner CrossFit Classes. We offer over 7 classes per day.  PLUS 2 BONUS WEEKS!! Final weigh-in will be mid December, but you can attend class through December 31st.
  • Customized meal plan with 6 full weeks of suggested meals.
  • 2 Hour Nutrition Seminar where we teach you how to eat healthy
  • An online support group to help answer any questions you may have and to keep you motivated throughout the program.
  • Winner wins $1000!

What is the Cost? 

$200 as a single registration

$300 for a pair ($150 each)

If you are on a current CrossFit member and you make a NEW referral, you will received $50.00 off you next month's membership for every new referral (not eligible if you are receiving the couples/pair pricing). Also if you are a current member and you want to participate in the challenge yourself, you can add the challenge for $50.00. Click here to sign up!

Also, if you are on a CrossFit contract and you refer a NEW member to the challenge, Click here for more information and to sign up.

  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

  • NOVEMBER SOCIAL EVENT:  Thanksgiving Potluck at Flying Axes on November 10th at 6 p.m. Click here to RSVP and for more information. 

Strength

Back Squat

3 x 3  Kang Squat (Add Light Weight if able to)

3 x 4 Tempo Back Squats (5 sec descent, 2 sec pause at the bottom, 4 sec Ascent)

DO NOT LOSE TENSION IN THE BOTTOM OF THE SQUAT.  BREATHE AND BRACE!)

Conditioning

8 Minute AMRAP

5 Deadlifts (225/155) (ADV: 315/225) (MOD: 135/95 or Less)
20 Wallballs

Accessory

3×10

1. Front Foot Elevated Reverse Lunge
2. Front Foot Elevated Single Leg Glute Bridge
3. Single Arm Kettlebell Sit Up

By | 2018-11-05T00:00:00+00:00 November 5th, 2018|Workout of the Day|0 Comments

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