Thursday: May 29

Thursday: May 29

There are only 4 spaces left for the 2014 Summer Meltdown!


But…what IS this challenge that’s trending like crazy on twitter?

Jump on the Summer Meltdown…and in just 24 Days: 
  • Jose lost 19 pounds and 15″ total on his body comp tests…and improved on all 3 of his fitness assessments!
  • Carly lost 15 pounds and 22″ total on her body comp tests…and improved on all 3 of her fitness assessments too!
  • Stefan lost 14# and did all his squats on Murph ‘Unbroken’ – that’s 300 Squats in a row!
  • Stephanie lost 7#…and somehow found 2″ to lose off her waist…#houdini
How’d they do it? Long story short they dialed it in and were 100% compliant for the duration of the challenge…and that = results.
  • Our 24 Day Challenge is 100% done for you – no guess work – just getting as ripped as possible for summer.
  • This includes all the supplements you’ll take portion set meals [so you stay nourished…this is not a starvation diet] bonus training and pre mid and final check in body comp measurements & fitness tests.
I’m just announcing this publicly to our Community for the first time but after seeing Jose & Carly’s results  I already have 4 people that have emailed me & asked to get on the list.
  • It’s going to start the last week of May and it lasts….24 Days.
  • The total package price is $220.
  • Oh – and I almost forgot…there WILL be prizes for the biggest transformation!

It starts Monday June 2….so you get to ‘enjoy’ Murph and the post WOD BBQ & Potluck…

And then it’s time to Dial It In!!!

Jump on the Summer Meltdown train right next whiteboard…and let’s make this the best Summer Ever! #summersexy


Thursday’s Training:

Fitness Only [6:30pm]

Pre-Skill: Pull Up Negatives – as slow down as possible 3 sets of 5 reps
Skill: Deadlift; sets of 8 reps 2020 tempo

WOD: 4 rounds:
1 min per station rest 1 min after all 3 stations are copmlete
-Deadlift [light]
-Sit Ups
-Overhead Walking Lunge [sub to walking lunge]

Fitness/Performance [Sport at 4:30pm]

A. Team Row – Coach’s Choice on Distance

B. Bear Complex
20 min Clock counting down

Complete 5 sets going up in weight each set
5x through
Power Clean + Front Squat + Push Jerk + Back Squat + push Jerk

C. Coach’s Finisher if needed

CrossFit Football [5:30am]
Strength; Deadlift: 3×5 +5#

Accessory Strength:
Weighted Pull Up 3×5

WOD: 8 min AMRAP

Barbell Walking Lunge from Front Rack – 10 reps (5 RT/ 5 LT)
Slam Ball -10 reps
Supine Ring Rows – 10 reps