Monday – 101512

Muscle-Up progressions!
Muscle-Up progressions!

Yesterday, as Bon-Crusher went to rep Overdrive paintballing with the Rocky Point crew, I had the privilege of coaching the Sunday 11 am class…what a big turnout! Lots of fun taking on the highly skilled muscle-ups!

Today is the official start of our Fall 2012 Paleo Challenge! The “buy-in” times are the following : 9 am, 11 am, 4 pm, and 6 pm. At these times, we will collect your registration fee, take your ‘before’ pics, weigh you in, and then you will do “Helen”.
Before you leave, we will give you a Paleo hand-out to get you started! Best of luck to everyone participating and let the transformations begin!!

Rest Day Lesson Plan :
1. Mobility
2. Muscle-Up progressions
3. Strength
Ring Dips 5-5-5-5-5
4. WOD : Make up Sunday WOD or “Helen”(Paleo contestants)
5. Rest and recover!