Last call for WLC Champions! Thanks to everyone that has emailed so far regarding leading us through the Whole Life Challenge. I’m giving one more day for anyone interested in changing your own life while supporting your friends and family through the process. Leaders will be announced tomorrow and you’ll receive your free sign up code plus your first dunk in the Dunk Truck!
ANYONE signing up for the Whole Life Challenge, be sure to join our team: MVMNT For Life. WLC starts September 19th. Now is the time to start educating yourself on good nutrition habits. We recommend you get started on whole9life.com. You should read It Starts With Food, The Paleo Solution, Renaissance Diet, etc. Get on Eat to Perform, Everyday Paleo, IIFYM, Mark’s Daily Apple, etc. and read the blogs. It’s time to start prepping your mind and your home for this experience. And it’s better experience when WE ALL do it together. Almost EVERY.SINGLE.PERSON. tells us they are interested in losing weight, toning up, slimming down, looking better naked, call it what you will….the Whole Life Challenge is your chance to act on those goals you stated outloud on Day 1.
Level Testing. Get up. Stand up. Come on throw your hands up. Sign up.
BOWLING!!! Keep those RSVPs coming!! It’s several weeks away and already the turn out looks to be huge! Email ivy@crossfitonthesquare.com with your headcount for September 12th.
Warmup
Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups
Alternate with a partner:
3 sets
5 Hurdle Hops
Lift
A.
(15 minutes)
Levels 3/4
10 Min E2MOM
5 Hang Power Cleans (75% OR add 2-5%)
Level 2
Hang Power Clean Practice
Levels 0/1
5 x 20
Heavy Kettlebell Swings
B.
(10 Minutes)
Level 2-4
5 x 1
Deadlifts (90%)
Level 0/1
5 x 3
Double KB Sumo Deadlifts
Conditioning
Alternate with a partner:
A.
3 Rounds (9 minutes total)
Explosive Complex:
30 sec each for max reps
Box Jumps
Hang Power Cleans (lighter than E2MOM weight)
Burpees
Level 0-2
Sub KB swings for HPC
B.
3 Rounds (6 minutes total)
60 sec Double KB Rack Walk
60 sec rest