90% This Week…
Jerks 1st…
Re-Posts From The Past Few Days… Just In Case You Don’t Read The Blog Over The Weekends…
***ATTENTION… IF YOU LIKE FOOD… THIS POST IS FOR YOU… IF YOU LIKE TO EAT GOOD TASTING & GOOD FOR YOU FOOD BUT DON’T HAVE TIME TO MEAL PREP… THIS POST IS REALLY FOR YOU!!!***
“Al-Mizzle’s Meals…”
I Don’t Know If She Really Calls Them That… Or Wants To Call Them That… LOL…
I Just Came Up With It…
If You’re Not Friends With Alma On Social Media… You’re Missing Out On Some Pretty Good Lookin’ (And I’m Sure Tastin’…) Food That She Meal Preps Every Single Week!!!
If You’re Puttin’ In 100% In The Station With Every WOD… You Might As Well Put In 100% In Your Diet With Every (Almost Every… LOL…) Meal!!!
From Alma…
“Hi Everyone…
Nutrition & Fitness have become my guilty pleasure for the past 3 years. I love to help other each their fitness goals and meal prepping was an easy way for me to do that.
Each order comes with 5 meals for $40.00. I Cook & Deliver every Sunday. They are simple, balanced meals that range from 3000-5000 Calories, 4 ounces of Protein & 4 ounces of Carbs.
These meals can be used as lunch or dinner, depending on your personal schedule or convenience. If any of you are interested or have any meal prepping questions, please let me know.
Thank You!
Alma…”
Alright…
Strength This Week…
We’re At 90% of your 1 Rep Max Front Squat… Push Jerk… & DeadLift!!!
Monday…
Every 90 Secs…
Push Jerks…
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×3 @ 75%
1×3@ 80%
1×3 @ 85%
3×2 @ 90%
Tuesday…
Every 90 Secs…
Front Squats…
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×3 @ 75%
1×3@ 80%
1×3 @ 85%
3×2 @ 90%
Wednesday… 6 DeadLifts In The MetCon @ 90%…
Tactical Thursday… No BarBells…
“Easy Friday”…
Then…
This Saturday… October 5th… @ 9:30AM…
The Flyer Says 10AM… But Please Be @ The Station By 9:30AM In Order To Get Heat Times Set For Everyone… We’re Looking To Have 4 Person Heats For The “Grace” WOD…
What Is “Grace”?!?!
We Will Also Have 2 Other “Girl” WODs That You Will Have The Opportunity To Participate In Once “Grace” Is Done… Yes… I’m Messed Up In The Head Like That!!!
A Photographer Will Be @ The Station Taking Some Action Shots Of You Ladies & Gents During All The WODs…
Be Sure To Wear Pink For “Grace”… But Also Feel Free To Change Into Your RainCross Gear For The Other WODs If You Want Pictures Wearing That As Well…
We Will Be Taking Donations That Will Be Going Directly To The Barbells For Boobs Foundation…
Also… Saturday… October 26th… RainCross Halloween Costume Party!!!
Vanessa Will Be Hosting A Costume Party For Halloween… Starts @ 7:00PM… Address Is: 19772 Mt. Wasatch Drive In Riverside… It Is Located In A Gated Community… We’ll Have Info On How To Get Into The Gated Community @ The Station… I Don’t Really Want To Put Up All The Codes Online… Water… Mixers… And Soda Will Be Provided… But Please Bring Your Own Alcohol And/Or Appetizer/Snack To Share… And Of Course… COME IN COSTUME!!!
In November… Quite A Ways Away… But… Just A Heads Up…
The Station MAY OR MAY NOT Be Closed Over The Thanksgiving Holiday From Thursday November 28th Through Monday December 2nd… There Might Be 1 AM & 1 PM Class On Those Days… But I Won’t Be There… I’ll Keep Everyone Posted On That…
And Our RainCross Party Is Set For Saturday… December 7th @ The Station… More Details To Come On That…
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ALRIGHT… HERE WE GO!!!
Strength…
Every 90 Secs…
Push Jerks…
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×3 @ 75%
1×3@ 80%
1×3 @ 85%
3×2 @ 90%
MetCon…
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.***
***Toes To Bar… Rx’d: M&F… MOD: Hanging Knee Raises Or Toes To Beam… Coaches Choice!!!***
14 Min TIME CAP!!!
——————————————
For Time:
42 Wall Ball Shots
15 Toes To Bar
30 Wall Ball Shots
15 Toes To Bar
18 Wall Ball Shots
15 Toes To Bar
Stuido Run… TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 