Monday January 7th

  • 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) 
  • BEGINNER CROSSFIT: Our beginner CrossFit session started 1/2/19. People can still sign up through Tuesday at midnight. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 


  • Click here to view our December newsletter for more information about our upcoming weight loss challenges. 

  • Em's Annual FitCamp Champ!
    • Cost is $3000.00, but payment plans are available and the cost is very comparable to a normal monthly personal training package. 
    • Main Highlight is that you have accountability to your mentor/trainer EVERY SINGLE WEEK on not only workout attendance, but also on your food log and weigh-ins. 
  • Six Week Weight Loss Challenge (1/2 to 2/11).
    • Price for Single: $250.
    • Price for Couples/Pair: $200 each. Your partner must be a NEW referral.
    • Price for three or more: $175 each. All but the repeat challenger/current member need to be NEW referrals.
    • If you are on a Crossfit Contract, you can sign up for $50.00. Click here to sign up. 
  • Em's Weekly Meetings: 
    • Cost is $1800.00 ($150.00 per month).
    • Includes Unlimited Beginner Classes, Em's Fitcamp Classes and Regular CrossFit Classes.
    • Online Support Group
    • Quarterly Physical Challenges and Motivational Speaker. 
    • Accountability on class attendance and weekly weigh-ins
    • Nutrition Plan
    • Weekly Group Meeting


Back Squat (Week 1)

(Sets x Reps)
4 x 10 @ 60%
1 x Max Effort @ 60% (Stop 1-2 reps shy of failure)


9 Minute AMRAP

3 Pull Ups (ADV: Chest to Bar) (MOD: Ring Row)
3 American Kettlebell Swings (53/35) (ADV: 70/53)
3 Hang Squat Cleans (75/55) (ADV: 115/75)

6 Pull Ups 
6 American Kettlebell Swings
6 Hang Squat Cleans 

9 Pull Ups 
9 American Kettlebell Swings 
9 Hang Squat Cleans
etc. etc. etc. 


3 Sets
8 Front Foot Eleveted Split Squat (Per Leg)
15 Elevated Glute Bridge
10 Jumping Lunge (Full Ext)

By | 2019-01-07T00:00:00+00:00 January 7th, 2019|Workout of the Day|0 Comments

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