Recovery Day Thursday 20170622

Upcoming events:

Saturday, June 24-
– UpLift Ladies WOD 8am Capitol Square
– Brian’s Fairwell TeamWOD 10am
– iCombat Laser Tag 1:30pm

Saturday, July 1-
– Connex Float Trip!!

Saturday, July 15-
– Femme Royale Ladies’ Competition in Fort Atkinson

Sunday, July 16-
– Bro Royale Men’s Competition in Fort Atkinson

Recovery Day

Open Gym 5-6am
Open Gym 4-6pm
Yoga and Meditation 6-7pm

Recovery Day Thursday 20170615

What do you do with the other 23 hours of the day to improve your fitness? If you are in the gym for an hour a day, you have 23 hours left to get better. The time spent in the gym is much smaller compared to your time out of it; spend it wisely! Being mindful of what you do while away from the gym will impact your performance, health, and wellbeing. Nutrition, sleep, mobility, posture, attitude, perspective, outlook, tone of voice, your reactions to situations; these are just a few of the things you can control in those other 23 hours. Even if you don’t make it to the gym, those 23 hours are still there. How are you making the best of it?

Recovery Day

Open Gym 5-6am
Open Gym/Oly Lifting 4-6pm
ROMWOD 6-7pm

WOD Wednesday 20170614

“Regularly learn and play new sports”
Coach Glassman

Build to heavy 3-Position Power Snatch*
*Position 1 (2inch Dip), Position 2(Above the Knee), From the Floor

EMOM 12:
A) 40sec Max Strict Pull-ups
B) 40sec Max Hollow Rocks
C) 40sec Max Strict HSPU
*Rest 20sec after each 40sec effort, start next effort on the minute

WOD Tuesday 20170613

Connex Competitors! Ladies get ready for the Femme Royale 2-Female Team Competition on Saturday, July 15. They have 3 divisions RX, 50/50, and For Fun, so this comp is all-inclusive for those who have done comps in the past, as well as those who have been itching to try it out. Get your best Connex gal pal and register!

But wait, there’s more! This year they are having a Bro-Royale 3-Male Team Comp for the first time the next day, Sunday July 16. There is an RX(Firebreathers) and scaled division for all abilities. Get a team together and spend a weekend cheering on the ladies on Saturday and throwing down on Sunday!

4min ARMAP
27 Hang Power Cleans 135/95
27 Wallballs 20/14
27 Calorie Row
Rest 4min
4min AMRAP
21 Hang Power Cleans 135/95
21 Wall Balls 20/14
21 Calorie Row
Rest 4min
4min ARMAP
18 Hang Power Cleans 135/95
18 Wallballs 20/14
18 Calorie Row