Workout of the Day: Sunday, 5.19.13

BENCHMARK, with Cassie and Record at 9am, with Tim at 1pm.

HYBRID/ADVANCED, with Jim, from 9-11am, from 2-4pm.

CROGA, with Tim, at 10am and 12pm.

FOUNDATIONS, with Cassie and Record, at 10am.

SQUATTING ONLY, with Cassie and Record, at 11am.

INTRO to OLY, with Jim, at 10am and 1pm.

STRONGMAN, with Tim at 11am.

Don’t forget! Today we’re going to Wyebrook Farm at 11am.  If you need a ride, meet at the parking lot at 13th and Walnut (between Walnut and Sansom right in the middle of the block).

Below, images from the Nutrition Seminar from Saturday.  If you missed this, never fear!  We’re running weekly Q&As that will touch on each topic discussed more in depth through out the Body Composition Change Challenge.  If you are interested in joining in on the challenge, sign up on the whiteboard closest to the ladies bathroom!


Grass-Fed cows at Wyebrook Farm ACTUALLY eating grass :)


MOVEMENT PREP: Lax Ball and/or Foam Roll as needed, 5 minutes. Wall Quad Stretch, 1 minute per side. Band Rack Stretch, 1 minute per side. For 60ft: Inchworms, Spider-Man Steps (elbow to floor), Samson Stretch plus twist toward the front knee, Duck Walk, Broad Jumps.



For time: 150 Wallballs (20/14)

*Remember when we did this during the Open and you guys wanted to avoid it forever get better at it? Now’s your chance :)

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