6.19.2014

Thursday @ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45

Emom for 10 mins 5 Thrusters (53/35#) Burpees in remaining time until you reach 100 burpees (blue zone= max burpees in remaining time, stop at 10 min)

If you haven't finished 100 burpees by the end of the 10 mins, continue doing burpees until you finish. No more thrusters after the tenth round. If you finish 100 burpees before ten minutes is up (good luck!!), continue the 5 thrusters EMOM but rest for the remaining time.

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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp & SHS- 5am Friday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30

Partners- 20 RFT (10 rounds per person), relay style 10 KB Swings 10 HRPU 10 Air Squats

Then 800m run relay (400m each)

Blue zone= cut reps in half, but keep run distance at 400m

6.17.2014

Don't forget to keep up with your 3 grateful things each night, from last week's BodEvolve goals! Tuesday @ Training Room 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45

For Time 400m run 20 HSPU (40 Pike PU) 300m run 15 HSPU (30 Pike PU) 200m run 10 HSPU (20 Pike PU) 100m run 5 HSPU (10 Pike PU)

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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15pm, (5:45 yoga)

For Time 1) 1 Burpee 2) 2 Pistols 3) 3 Frog Thrusters 4) 4 Dive Bombers 5) 5 Air Squats 6) 600m run

Do 1, then 2+1, then 3+2+1, then 4+3+2+1, etc. After round 6, work back down! Do 6+5+4+3+2+1, then 5+4+3+2+1, etc. Cutoff is 30 min

6.16.2014

BodEvolve week 3! Read about it here. Monday @ Forsythe Boat Ramp & SHS- 5am, 5:45pm @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15

3 rounds

In 2 mins 50 yd Squat Skips Max Situps

In 2 mins 200m run Max hrpu

In 2 mins 60 DU (180 singles) Max dips

Rest 3 min

6.12.2014

Thursday @ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45

20 min AMRAP 10 Pullups 10 Wall Balls 10 Situps

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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp & SHS- 5am Friday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30

1 min max HRPU 8x 20 sec sprint, 60 sec rest 1 min max HRPU

6.10.2014

Tuesday @ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15, 5:45

Accumulate 2 mins ring plank & 2 mins deep overhead squat stance

Then 5 RFT 5 Windmills- R 5 KB High Pulls- R 5 Lateral Goblet Lunge- R 5 Lateral Goblet Lunge- L 5 KB a High Pulls- L 5 Windmills- L

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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15, (5:45 yoga)

For time 25 Burpees 100 yd Lunges 100 yd Broad Jump 100 yd Traveling KB Swing Shuttle Run (25, 50, 75) 25 Burpees * 25 min cut off

6.9.2014

BodEvolve week 2 starts today! Goal for the week is to cut gluten for 6 full days, and get in all of your daily water (bodyweight x 0.5 to 0.7= water in oz) before having any other beverages, not including your morning coffee. We are also throwing in a mental goal this week to help you focus on your attitude, as well. We all need a little attitude adjustment sometimes! Read here for the full post... Monday @ Forsythe Boat Ramp & SHS- 5am & 5:45pm @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15pm

Ladder- 8 min cutoff 10-9-8-7-6-5-4-3-2-1 Killers (total) 1-2-3-4-5-6-7-8-9-10 Plyo Push-up (modified: shoulder tap)

-Then- 800m Run for time

6.3.2014

Way to go, Lori! Thank you for always inspiring us with your positive attitude. Lori is always pushing herself and never stops trying to improve, even with a broken wrist... she lost a pants size WHILE in a cast, by the way ;). Keep at it, Lori! We're proud of you and love having you with us! Tuesday @ Training Room 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15, 5:45

For time: 10 HSPU 20 K2E 30 Burpees 40 Box Jumps 50 Dips 60 Pullups 70 HRPU 80 Situps 90 Squats 100 DU

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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 7:30am, 8:30, (9:30 open gym), 10:30, 4:15pm, (5:45 open gym)

For time 800m run 30 HSPU (60 pike Push-ups) 800m run

6.2.2014

BodEvolve starts today! If you missed the email, here's the goal for this week. If you want to track your progress, take waist measurements, starting weight, and progress pics ASAP! Monday @ Forsythe Boat Ramp & SHS- 5am, 5:45pm @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15

5 RFT 25 KB Swings 10 Over the KB Burpees 200m Sprint

3.29.2014

Members, be on the lookout for your week 1 BodEvolve goals in your email this weekend! The first 12 weeks of the rest of your life starts Monday :) Thursday @ Training Room 5am, 8:30, (9:30 yoga), 10:30, 11:39, 4:15, 5:45

3 RNFT, 12 min cutoff 24 step ups (12/12), AHAP

-then, for time- 10 Snatches (5/5) 20 DU 8 Snatches 20 DU 6 Snatches 20 DU 4 Snatches 20 DU 2 Snatches 20 DU

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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp & SHS- 5am Friday @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30

For time: 800m Run Rest for same amount of time as run 800m Run

5.27.2014

Tuesday @ Training Room5am, 8:30, (9:30 yoga), 10:30, 11:30, 4:15, 5:45

12 min AMRAP 6 Pistols (3/3) 9 Chin Ups 12 KBS, (53/44#) -then- 2 min accumulated L sit hold (knees can be bent, but may not fall below hip level) 15 wall balls every pause

~Blue~

12 min AMRAP 12 kneeling lunges or air squats 9 Chin Ups (w/band) or ring rows 12 KBS (adjust weight) -then- 2 min accumulated L sit hold (knees can be bent, but may not fall below hip level) or hollow body hold 15 wall balls every pause

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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30, 4:15, 5:45

Burpee hundred! For time.

10 Burpees 10 Burpee killers (1 per leg at top) 10 Burpee K2E (1 per leg at bottom), chest doesn't go to ground) 10 Burpee squat hold (don't open hips at top) 10 Burpee + 1 HR push-up 10 Burpee broad jumps 10 Right leg burpees 10 Left leg burpees 10 Shoulder tap burpees (1 per hand, chest doesn't go to ground) 10 Burpees

All burpees are chest to ground, unless otherwise noted

~Blue~

5 reps of each instead of 10. Modify each burpee as needed (lunges in place of killers, etc)