Monday 1.8.18


1.  Thank you, thank you to all of you for coming, participating, and volunteering for the Laura Jones Memorial.  It went so smoothly because of your help and ended up being a very fitting tribute to such a wonderful person in our lives.


2.  Shotgun Food:  There is a Facebook private group called Shotgun Food.  Please request to join us if you'd like!  In addition,  the whiteboard next to the drinking fountain will have ideas, challenges, recipes, etc. about healthy eating.  

This week’s focus is “Eat Real Food”.  The challenge is to eat foods with only 1-5 ingredients per day.  

3.  Monthly Goals/Achievements Board:  On the same whiteboard will be a spot for members and coaches to write their monthly goals and monthly achievements.  If you or meet a goal or reach a new milestone - fitness or otherwise - about it, write it on the board!




Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70% of 1-RM
*Set 3 – 3 reps @ 75% of 1-RM
*Set 4 – 2 reps @ 80% of 1-RM
*Set 5 – 4-6 reps @ 75% of 1-RM


On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Shoulder to Overhead 115/80 x 30 seconds Max Reps
Interval 2 – Wall Ball Shots x 30 seconds Max Reps (20 lbs to 10′ target; 14 lbs to 10′ target)
Interval 3 – Double-Unders x 30 seconds Max Reps

Record Max Reps for each station

Mandi Reading