PUSH! Thur Dec 24th

PLEASE NOTE A COUPLE OF CHANGES TO THE HOLIDAY SCHEDULE (MID-MORNING CLASSES ON 29 and 31 DEC are at 9 and 10am…not 11am.)

CrossFit WOD:
4 rounds of:
Shoulder Press 5 reps @ 75% 1RM (cleaned up from ground)
Rest 1 minute
AMRAP Weighted Pushups (25#bumper men/10# bumper ladies)
Rest 1 minute
20 Jump Switches (each leg = 1 rep)
Rest 1 minute

Descriptions:
Shoulder Press must be taken from the ground (no racks)
Weighted Pushup = place bumper on your upper back and execute pushups. Ensure CHEST touches the ground with each rep
Jump Switch = Hands on ears, lunge forward with one leg until back knee is on ground. Now jump and switch legs so the opposite knee is now on the ground. Don’t pause in a standing positionEach time you switch = 1 rep.

POST LOADING FOR S.P and TOTAL PUSHUP REPS to board and this BLOG!

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Your Physical Transformation, your skyrocketing confidence, the fact that you have the energy of someone 10 years younger than you….it IS noticed by those around you. People want to learn about your transformation…they’re just really scared of what it takes. Read this article about the Circle of Influence, then grab your co-worker, spouse or friend and bring them to a class; not to workout…just to watch…to feel the energy, motivation and teamwork in an environment filled with those commited to personal TRANSFORMATION!!!

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Don’t Forget. NEW LOWER RATES GO INTO EFFECT JAN 1st. TO LOWER YOUR RATE, YOU MUST FILL OUT AN AGREEMENT FORM IN THE BOX. YOU HAVE UNTIL FEB 1st TO DECIDE YOUR RATE OPTION. IF THERE IS NO SIGNED AGREEMENT BY FEB 1st, YOUR RATE WILL DEFAULT TO THE MONTH-TO-MONTH RATE:
INDIVIDUALS:
1 yr agreement @$89/mo
6 month agreement @ $115/mo
month-to-month (no commitment) @ $135/mo
FAMILY (2 family members at least 17 years old):
1 yr agreement @ $165/mo
6 month agreement @ $205/mo
month-to-month (no commitment) @ $250/mo
Each additional family member = $50/mo
LIVE STRONG!!!

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