Monday 11-17-2014

Last week in the strength cycle. We will retest the following two weeks.

STRENGTH: SHOULDER PRESS 5-3-1

5@ 40%

5@ 50%

3@ 60%

5@ 75%

3@ 85%

1+@ 95%

 

WOD

EOMOM 10 minutes

Odd: 8 Push Press + 6 Forward Lunge 95/65

Even: 12 KB Swings 32/24kg

 

Don’t forget the BodyFat Dunk Truck will be here tomorrow from 3-7:15. If you need to schedule your retest, please sign up at the gym. If you would like to test for the first time, the cost is $49. Please sign up at the gym! Nutrition Challenge Peeps need to get re-measured and new pics taken Monday and Tuesday!

This SATURDAY AND SUNDAY is the TURKEY CHALLENGE at MBS CrossFit in Broomfield! This is an annual competition and our Coach Cindy will be competing in the PRO division! We are hoping to have a good crowd from Prospect to cheer her on! We’ll have her heat times later this week and will post. Please wear your PCF gear! We’ll have the new tshirts and hoodies in later this week. We are still having ONE class on Saturday at 9:00. This will also be a free class so bring your family and friends to try us out!

Julie Egbert

5608 Yukon St, Arvada, Arvada, CO,