Movement Prep

Tabata of:

Battle Ropes

Skiers

HRPU

Bent Rows

Jump Row

Movement Prep

Skill:

4×8, Floor Press

WOD:

3 Rounds of:

10, Arnold Press

10, Plyo Push ups

3 Rounds of:

10, Band Face Pulls

10, Band O.H. Tri. Ext.

8, Shoulder Box

With today being the Super Bowl, no matter which team you’re pulling for, one thing’s for certain…

Most of us will be indulging in some traditional Super Bowl goodies.

Check out this video on WYFF 4 that talks about fighting off Super Bowl goodies:

Jamie’s Cranberry Spinach Salad
(Serves Eight)

1 tablespoon butter
3/4 cup almonds, blanched and slivered
1 pound spinach, rinsed and torn into bite-size pieces
1 cup dried cranberries
2 tablespoons toasted sesame seeds
1 tablespoon poppy seeds
1/2 cup white sugar
2 teaspoons minced onion
1/4 teaspoon paprika
1/4 cup cider vinegar
1/2 cup vegetable oil

1. In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool.

2. In a large bowl, combine the spinach with the toasted almonds and cranberries.

3. In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, onion, paprika, white wine vinegar, cider vinegar, and vegetable oil. Toss with spinach just before serving.

Prep: 10 mins
Cook: 10 mins
Ready: 20 mins

Amount Per Serving – Calories: 293 / Total Fat: 23.5g / Cholesterol: 4mg / Sodium: 58mg / Total Carbs: 18g / Dietary Fiber: 2.8g / Protein: 4.9g

Recipe from AllRecipes.com.

Because of our continued growth, we’ve had to expand into the last available space that we have left in our facility.

After we are done with the renovation, we will have an additional 3,500 sq. ft. of training space which will allow us to accomodate our current members better while also giving us room for more growth.

Below is a couple of pictures of how the space looked before.  I will post more when the space is done.

Movement Prep

“Kamikaze”

25, Push Ups

25, Prisoner Squats

25, Burpees

25, Ring Rows

25, Single Leg V-Ups

50, Cockroaches

50, Mnt. Climbers

:90 plank

2min Rest

Followed by…

50, Walking Lunges

25, Ring Rows

50, Skiers

50, Rev Crunches

50, Balanced Crunches

50, Cross Body Mnt. Climbers

:90 Circle Push ups

2 min rest….repeat series 1

Movement Prep

Skill:

5×10, DB RDL

WOD:

3 Rounds of:

5E, S.A. Step Up

10, Pull Variation on rings

3 Rounds of:

20, Skiers

20, Seated Reach n’ Row

I love this video of Ray Lewis talking to his alma mater about his success.

This is true no matter what situation you put it in.  Whether it’s sports, fitness, work, or whatever goals you want to achieve, its all about the EFFORT you put in.

You get out what you put in!

We want to congratulate our own Jay Haas on finishing 7th in the Mitsubishi Electric Championship at Hualalai!

Keep up the great work Jay!

Movement Prep

Perform the following movements for :30 of work then :30 of rest until you have worked for a total of :90/movement:

Band press

Seated Band Reach n’ Row

Band Upright row

Sprints

Jump Squats

Burpees

BW Lunges

Jump Lunges