10/20/2017

10/20/2017

Two more day's guy's. Coach Bri and Seasha have been working hard on this event so everyone will have fun and it will run smooth, so with a little bit of cooperation from you guy's as you walk in the door will help. If you were with us last year you all know that the raffle prizes were set up in the windows and on the shelves, it will be the same way this year as well, so we ask all of our athletes and spectators to please use the small side of the gym and the hallway shelves for your things and hangout area. We will have some boxes for seating on that side of the gym and that is also where the food tables will be. Also this year we will have a prize for "Best Dressed" so whoever dresses in the most pink and or creative for "Barbells for Boobs". Also don't for get to bring CASH, our raffle tickets are $1 a ticket, and I am telling you, you DON'T want to miss out on the AWESOME raffles. We have a variety of things, anything from gift certificates to some of Oak Harbor's best restaurants, beauty baskets, coffee baskets, yoga classes and even a CFOH basket with all the goods in it. Lastly if you signed up before the t-shirt deadline you will receive your shirt as you check in that morning at the table. Any questions please ask Coach Bri or Seasha. I can't wait to see you all there and hangout with our Fit Family for an great cause.

Workout of the Day:

1) Coach Led Warmup

2) Take 15-20 Minutes to find a heavy set of 3 Front Squats

3) 5 Rounds for time of
50 Double unders
10 Front Squats using 65% of todays heaviest

4) Mobility/Stretching

Competition Programming:

1) Snatch - 1x5@ 65%, 2x3@ 70%, 2x3@ 75%, 1x2@ 80%

2a) 5x5 Snatch Pulls using 90% of your 1RM
2b) Back Squat - 1x7@ 60%, 1x5@ 65%, 1x5@ 70%, 3x3@ 75%

3a) 3x60 Second Fwd Lean in the rings (lower the rings to about a fist distance from the floor and hold a plank)
3b) 3x45 Second Side Plank Hold each side

4) Mobility/Stretching

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