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Outcome Presents...
Weekly Workouts October 14 - 20
It's been some time since my last rant, I mean note to everyone so I thought I would take a little extra time this week to write on some topics pertaining to the box. First things first, I got a really big splinter in my pointer finger today. Like a true life "OWIE". I got that while painting our new massage therapy and treatment room. Very nice color, I even let two of our lady members help pick out the color. We won't get into the fact that it took them 30 minutes to get a gallon of paint (after the color was picked). Anywho, the room is 3/4 painted with one accent wall to go. It should be fully painted and furnished by Wednesday the 16th. Once that happens we will open up appointment slots on our Front Desk Site.
Great segway into my next topic. As some of you may know, I have recently taken a part time position with the software company we do our member scheduling/billing through, Front Desk Inc. It's a job I will do mostly from the comfort of my office at the gym but I will go into the city once or twice a week too. I know I haven't been around a ton but You will see me a lot more in the coming weeks, months and years. I love our gym :).
What is that BIG YELLOW SMOOTHIE TRUCK in the parking lot for? Hmmmm... I'm gonna go with "Smoothies for $500, Alex". For those of you who don't have any idea what I just said, watch Jeopardy. For those of you who do understand, you probably responded with, "What is SMOOTHIES". You would be correct. For some time I have been thinking about adding a cafeish type area to the building. It just so happens that my friend and your fellow Outcome Athlete, J.C. and I came across this Smoothie Trailer and decided to purchase it instead of building out the showroom area of the building. By doing that, we can serve the gym 6 days a week as well as bring the Smoothie Truck to your son or daughters next soccer tournament. We will also be offering To-Go Food from a couple of different local vendors. One of them being our very own Chef Petra! We are finalizing our permits and when we have our opening date and menu, we will be sure to announce it in a very special and yummy way!
Another phenominal segway... Chef Petra catered a very special event this past Friday for Hope by Twelve. HB12 is a not for profit organization founded by Molly Pitts and co-run by Gretchen Hayward. Three more of our amazing athletes. Yes, we have some very cool people at our gym. At this banquet, the children in our CrossFit Kids Pod served their parents dinner, put on a silent auction and raised money for a very good cause. When we get the final $ count, we will announce it, but if it is anything like our Burpee-A-Thon, it is gonna be a smashing success. Check out our Facebook Page for the Day of the Girl Banquet Photo Album.
So yea. That is some of the stuff going on here at the gym. There is more but we are still working on it. When we know, you will know ;)
For today, there is one more announcement but we will send out a separate email for that. It's called the 90% Challenge... You down?
Eat Clean and Train Dirty!
You get to thank Erin every day this week :)
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MONDAY
SKILL:
Snatch Progression
STRENGTH: (3 SETS)
10 Overhead Walking Lunge Steps
with Bumper Plate
WOD: 14 Minutes
"Odd Couple"
Odd Minutes
20-30 Double Unders
1 Squat Snatch
Even Minutes
10-15 Wall Ball
ERIN's CaShOuT
1000 M Row
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TUESDAY
ERIN's BuYiN
3 Rounds
1 Crab Walk
1 Bear Crawl
1 Squat Walk
STRENGTH:
Front Squat
3x3x3x3xMax Rep
5-10 Wall Balls
WOD:
"Num Num Paleo"
Sit-Ups
Push-Ups
Squats
KB Swings
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WEDNESDAY
STRENGTH:
Back Squat
3x3x3x3xMax Rep
WOD:
"Deadlift Declan"
7 Minute AMRAP
7 Pull-Ups
7 Deadlifts
7 Burpees
ERIN's CaShOuT
1 Mile Run
Make sure to have at least 15 minutes in class to do this. Mandatory stretch after the run please...
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THURSDAY
ERIN's BuYiN
Bring Sally Up!
STRENGTH:
Power Clean
3x3x3x3xMax Rep
WOD:
"Baby Liam"
100 Thrusters
Every Minute On The Minute Do
3 Burpees
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FRIDAY
SKILL:
Rope Climbs
STRENGTH:
Bench Press
3x3x3x3xMax Rep
60 Sec Plank
WOD:
"Screen Time"
50/40/30/20/10
Cal Row
Double Unders
Sit-Ups
Erin's Ca$hOuT
Bring Sally Down!
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yeah, what the sign says
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