I hope everyone is having a great weekend!!

This weeks schedule - gym is open all days.

Let's remember to work on our challenge moves this week. You are welcome to show up and just work on that instead of a workout if you want.

**I think we are finding we will probably need to fix the other rower so that we have enough cardio machines. It will cost $250 to fix so if we all pool $25 we should be able to cover it.**

I think we all do this for each other-

Saturday workout-
200 calories - must use all cardio machines to complete the calories
50 box jump burpees
300/100 single or DU jump rope
100 wall ball sit ups
50 TTB or KTE

Partition however you like to complete all reps

Partner workout

100 partner wall ball sit ups with the 14lb wall ball

100 cal on one of the machines

5 rounds10- 20lb slam balls while your partner does burpees
and then you switch

10- 25lb slam balls while your partner does burpees
and then you switch

each person will do a total of 100 slam balls

40-30-20-10
Box jumps or step ups and add the riser
Sumo
sit ups with weight
cardio

record what type of sit up you did and what cardio machine you used

OMG! School is starting!!
I will be in the gym at 8:20 when I am there, we will start workouts by 8:30.

This weeks schedule, gym is open all days!

Take some time today to think about one of the challenge moves you would like to
accomplish in the next 30 days. If you feel like all of those are way too hard, then let's add something that is more attainable.

5 rounds
400 m cardio
15 snatches rt arm
15 snatches left arm
25 KB

3 rnds
20 pull ups
40 weighted sit ups
60 air squats
40 cal
20 push press

Back to school challenge
Starting Aug 21 for 30 days
complete one or more From the list that
You have never done before and win one of Kendra's amazing candles.
You can win more than one depending on how many you complete.

1 muscle up
1 rope climb to the top
5 double unders in a row
10 dead hang pull ups in a row
3 Kipping pull ups in a row, chin over bar
1 legless rope climb

If we think of more we can add them

Weekend and next weeks schedule-
Hi girls, I will be gone Fri-Thurs.

Please come this weekend and next week.
Let your friends know when you can come.

My sister is staying at our house, so if you see someone don't be alarmed.

**I did Kelly today and it is on the board. I did not write everyone's previous time but most of you have done it. If you are feeling like a PR workout please look at the blog, write your time on the board and go for it!!!**

50-40-30-20-10
Pick 3 moves to do with the 35lb sandbag

Fun one to do with a friend

Stretching
Girls, I think we need to be better about this. I know it is tough cause we are alway in a hurry but we don't want to get hurt.
Let's try and do at least 400m cardio, jumping jacks, toe touches, arm circles, air squats. We probably won't do it all together but try do a little something before we start. Maybe even when you are making breakfast for the kids in the morning. We can't walk into the gym with cold muscles and jump into a high intensity workout.

We tried to copy a Crossfit games workout

7 rounds
2 min-
2 rope climbs or 5 pull ups
7 cal row or ski
How many over head squats can you do before the 2 min is up?
record total OHS

rest 1 min

Hi girls!! Time for a new week!
Gym is open all days

When can you come?