The results of the 2016 In-House Competition are in! Great job to everyone, this was too much fun, can’t wait to do it again.
1st Place Prize: DNR Cinch Pack with 4 pack of Fitaid and a Fuel Pack
2nd Place Prize: DNR Cinch Pack with 2 Fitaids and a Fuel Pack
3rd Place Prize: DNR Cinch Pack with 1 Fitaid and a Fuel Pack
Mens
1st) Kolton (13)
Miro (14)
Kyle (15)
2nd) Cam (18)
3rd) Darion (19)
4th) Dom (22)
5th) Danny (24)
6th) Luciano (27)
7th) Brandon P (28)
8th) Blake (29)
9th)Cesar and Logan (35)
10th)Rob and Brandon (43)
11th) Torry (45)
Ladies
Marie (3)
1st) Julie (8)
2nd) Brie (10)
3rd) Annie (12)
4th) Christine (15)
5th) Amanda (21)
6th) Maggie (21)
7th) Brittany (21)
8th) Colby (23)
Freedom WOD Classes
Warm Up:
100 M run
1 Rd of Cindy
100 M Run
1 Rd of Cindy
Movement of the Week:
Accumulate 5 mins Every Monday, Wednesday, and Friday
Hand Stand Holds
I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!
Strength:
“A3 Week”
Back Squats
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs
Metcon:
4 Rounds
50 Double Unders
25 Thrusters 75/55
Elite Competition Class
1. Clean and Jerk
5×3 Squat Clean and Jerk at 80% – no TnG
2. Overhead Squat
1 set of 10 Overhead Squats
3. Front Squat
5×5 Front Squat at 80% across
4. Strength Conditioning
5 rounds NOT for time of:*
Max reps of unbroken Power Cleans, Bodyweight
Max reps of unbroken Strict HSPU
No rest between movements, 3 minute rest between rounds