Moving into the cooler weather season! I am so excited! Nothing better than a cool breeze blowing as a drop of sweat falls to the floor from your nose.
So many cool things happening at J19. New bootcamp classes available to all of our existing membership. Our goal is to have 5 per day M-F. More info at www.fithoover.com We want to have a source of fitness that meets the needs of everyone. Please tell everyone that these classes are available. These classes will be challenging but not as technical and heavy as Crossfit. If you have a nagging injury bootcamp may be a good choice for a while.
If you have someone on your heart that could benefit from our community at J19, tell them about our intro to fitness class. Now that we have our bootcamp classes maybe that is the next step. Here is the link to register.
J19 is more than a fitness facility. It is a place where we can all grow and help each other grow. Looking forward to another awesome week of training.
12 mins to find a max of the complex:
*all lifts are touch and go
1 hang clean
1 power clean
1 squat clean
2 front squats
14 Min AMRAP
14 Hang Snatch 75/55 - Do not drop bar from overhead
14 Box over 24/20
14 Wall Balls 14/20
* every min 4 burpees
50 Thrusters 45# bar
30 Pull Ups
Rest 3 mins
BOA Wod #2
Teams of 3-4 - 4x500 Meter Row Relay
10 x 80 Yard shuttle sprint
out 10 and back out 20 and back out 10 and back
Find the average weight of your team.
Deadlift RX 1.5 x BW Scaled 1X
Bench Press RX 1 X BW Scaled 3/4 BW
Cleans RX 3/4 BW Scaled 1/2 BW
BOA WOD 4
Teams of 3-4
15 Minute AMRAP
1 Athlete will be accumulating max cals on the rower. Can switch as any time
The other athletes will be working one at a time.
50 Pull ups - Scaled red band
50 Box Jumps 24/20 Scaled step ups
50 HSPU Scale HR Push Ups
50 Double Unders - Scaled 50 single
50 WB Shots 14/20