You Missed It!

You saw the blog posts, you read the emails, you even watched the videos, but you still didn’t sign up for the Whole Life Challenge.  What gives, dude?  You missed the early registration discount.  Nucking Futs!  I know.  But don’t worry, we’re going to hook you up…big time.  

If you sign up for the Whole Life Challenge by Monday, August 12, for the entire 8-week challenge, you’ll get a free additional class per week added to your membership.  You read correctly.  A free extra class per week for the entire 8 week challenge.  Very cool indeed.  Oh yeah, and if you’re unlimited, how about an extra week of membership…on us.  

I know, we’re practically giving away the farm, but this challenge can be very powerful and is something that, without exaggeration, can change your life and others around you.  So we want to share it.  

Remember, family, friends, coworkers, and anyone else in your support network can also join.

Register at the link below.

https://www.wholelifechallenge.com/wlcfall2013/partners/crossfitmerge

Be sure to clear your schedules and save the start date of September 7th.  Let’s do this, Mergers!20130807-204230.jpg

Hands up in the air if you want an extra class a week of CrossFit.

Thursday

Skill:  Zig zag sprints, focus on agility and cutting

All Levels Workout:

4 minute AMRAP of:

5 power cleans (135#/93# for women)

5 burpees

Rest 2 minutes

4 minute AMRAP of:

10 deadlifts (135#/93# for women)

10 hand release push-ups

Rest 2 minutes

400 m run

Beginner Workout:

4 minute AMRAP of:

5 kettlebell swings (53#/35# for women)

5 burpees

Rest 2 minutes

4 minute AMRAP of:

10 kettlebell deadlifts (53#/35# for women)

10 hand release push-ups

Rest 2 minutes

400 m run

Women’s Class

Skills:  Overhead squats and strict pull-ups

5×5 overhead squats, 5 strict pull-ups in between sets of squats

Workout:

6 rounds for time of:

100 meter run

12 wall ball shots

12 kettlebell swings

 Advanced Class

Skill:  Power clean and push jerk

2-2-2-2-2 touch and go

Workout:

12 minute ladder of:

10 ground to overhead (65#/43# for women)

10 wall ball shots (20#/14# for women)

10 ground to overhead (95#/63#)

10 wall ball shots

10 ground to overhead (115#/73#)

10 wall ball shots

10 ground to overhead (135#/93#)

10 wall ball shots

10 ground to overhead (155#/103#)

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