Contact Us at 843-682-3600 or dayna@convictiontraining.com

Thursday. 8.15.13

ANNOUNCEMENTS:
HAVE YOU SIGNED UP YET??!! THE 4TH ANNUAL WOD FOR RET IS BACK ON AUGUST 31! Sign up here and help The RET Foundation “give back” to families coping with pediatric cancer! ALL PROCEEDS GO TO THE RET FOUNDATION.

AND DON’T FORGET ALL THE OTHER AWESOME(R)NESS COMING YOUR WAY:
1. Saturday, August 17th CFHH’rs will be running the Bobcat Scorcher 5k and riding slides at Summer Waves Water Park.
The 8am free trial & 8:30am WOD will be the ONLY classes for the day.
We hope to see everyone outdoors and having some CFHH fun before school starts!
2. Christy Baroni BUSTS SOME NUTRITION MYTHS in a FREE PRESENTATION on Saturday, 8/24 at noon. Sign up here.
3. The worldwide Whole Life Challenge is coming on September 7. Sign up here!
(Pssst. Btw, what the hell is a Whole Life Challenge, Coach?)
Well, watch the video, my friend:


WU:
5 minutes of:
5 pullups
10 BB or DB front squats
THIS IS A WARMUP. USE THIS TO PRACTICE AND TO STRETCH. BE METHODICAL, TECHNICAL AND CONSTANT.
MOB: Shoulders. Hamstrings Hips. Achilles.
REVIEW: Hang Power Clean. KB swing. Wallball. Box Jump.
S: Hang Power Clean. 15 minutes to find a heavy single.
C: 21-15-9 reps for time of:
KB swings 70/53
Wallball 20/14
Box Jump 24/20
LIII: 15-12-9 @ rx’d
LII: 21-15-9 @ 53/35, 14/10, 20/15.
LI: 15-12-9 @ weights and heights of choice. DO NOT DO STEP UPS UNLESS YOU HAVE AN INJURY. SMALL JUMPS ARE BETTER THAN NO JUMPS IF YOU’RE HEALTHY ENOUGH FOR IT.
PWOD MOB: Hip flexors. Pigeon Pose. Lax ball in C/S/B/G.

Advanced: None

2013-08-15




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