Today’s Workout:

10-9-8-7-6-5-4-3-2-1 reps for time of
Wall Climbs
Pistols (10/leg, then 9/leg etc)

Nutrition Seminar today at 12:30pm.  Truth and benefits of dietary fats.

Today’s Workout:

DE Banded DB Push Press 8×4

“Fire Alarm”
6 Rounds for time:
20 Box Jumps 24/20 (these will be fun with no shirt!)
20 KBS 1.5/1
200m Run

Post results Beyond the Whiteboard.

Tomorrow we embrace the belly with Sports Bra Love. Join us!

Today’s workout:
Max Effort Deadlift

Then not for time, but get it done any way any how
25 Dead hang Pullups
50 Weighted Situps

They’re heeerrre! What better way to celebrate the arrival of the ‘Bitch Week’ shirts than with the ultimate bitch….’Fran’!

Today’s workout:
‘Fran’
21-15-9 Reps for time
Thrusters 95/65
Pullups

Now that you’ve got your new shirt here’s a good reason NOT to wear it!  Coming up in 2 days, Thursday, May 17th, ALL DAY we are celebrating Sports Bra Love.  That’s right, we are encouraging our ladies to embrace themselves as they are and go shirtless for the day (sports bras optional I guess, but recommended).  Guys you can even join in! (again sports bras optional).  Did she say go shirtless?! Yep I did.  ¿Por qué you say?

• “Body image issues, lack of confidence, and feelings of self-hate are all topics that most people have dealt with but are never addressed. If adults are still identifying themselves with the negative comments that peers have implanted in them throughout their lives, I couldn’t imagine how our youth are handling their insecurities, especially in a world with such unrealistic standards of beauty and success. The Sports Bra Challenge is about bringing people together to accept and share their insecurities and overcome their fear of them.” -SEAK
• “The Sports Bra Challenge is about giving women an opportunity to see themselves differently, as well as how they view other women. This goal is to bring awareness to how restrictive our insecurities and body image issues are to living a self-fulfilling life.”- Jenny Gaither, Founder of SEAK Foundation

We encourage EVERYONE take part in the Sports Bra Challenge 2012, on Thursday (if not every day!) if not for yourself then come out to show your support for a friend, relative, neighbor, or anyone you know who is facing a challenge in their life. If this whole idea scares you, then right there is your reason as to why you should participate, guys you too.  Read more about SEAK on their web page.

Perhaps we’ll make this an annual thing. Guys you don’t mind do you?

Today’s Workout:

Dynamic Effort Front Squat 12 x 2

3 Rounds for Time:
10 Hang Power Clean 135/95
20 Burpees
400m Run

Post results Beyond the Whiteboard.

“We wants it, we needs it. Must have the precious.”

Today’s Workout:
For Time
150 KettleBell Swings* (1.5/1 Pood)
400m run
*Everytime the KB touches the ground there is a 10 Goblet Squat Penalty-just sayin’

And when you open your eyes it will all be over and the bar will be over your head!

Today’s Workout:
Dynamic Effort Pullup

As Many Rounds as Possible in 12min
7 Push Press (115/75)
7 Toes-2-Bar

1 week from today is the next nutrition seminar on dietary fats.  Learn what fats are good! Sign up today!

Max Effort Split Jerk

Then, 5 Rounds for time:
10 Kettlebell Swings 70/53
10 Overhead Walking Lunges 70/53

Post results Beyond the Whiteboard.

“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Post results Beyond the Whiteboard.

Look at her air!  And her hair!  Go Wendy B!

Today’s Workout:
Dynamic Effort Push Up

then as many rounds as possible in 15min
4 Push Jerk (185/135)
5 Box Jump (30/24)
6 Toes-2-Bar

Max Effort Back Squat

Then, Run 1 mile, for time.

Post results Beyond the Whiteboard.

Today’s Workout:
‘Annie’
50-40-30-20-10 Reps for time of
Double Unders
Situps

Mmmm hmmmm. You SAY you are going to MSU-Billings in the fall....but we all know this is what you will really be doing

Today’s Workout:

As Many Rounds As Possible in 20 minutes:
200m Run
2 Deadlifts 185/135
2 Knees-to-elbows

Increase reps by 2 each round.

Post results Beyond the Whiteboard.