Warm Up: Movement; 20 Jump Squats, 20 Burpees

Strength: Front Squat, 3×3

3 Rounds:

• 5 Sumo High Pull
• 10 Chin-Ups
• 15/15 Walking Dumbbell Lunges
• 20 Weighted Toe Touches
• 25 Kettlebell Swings

PRIDE Conditoning

Warm Up: Movement; 2:00 each – 0:30 break – Jump Rope, Row, Jog Lane

Strength: Push Press 3×5

3 Rounds For Time:

• 15 Wall Ball
• 15 Kettlebell Stches Each Hand
• 15 Knees to Elbow
• 30 Double Unders

PRIDE Conditioning

Warm-Up: movement; Run to Morningside (NO RAIN), 30 Box Jumps (RAIN)

Strength: Chest Press Strip

3 Rounds:

• 24 Decline Push-Ups
• 12 Pull-Ups
• 24 Kettlebell High Pulls Each Arm
• 96 bicycles
• 12 Bent Barbell Rows – HEAVY!

PRIDE Conditioning

Warm Up: 1:00/0:15 x 3 – Jump Rope, Step Ups, Slam Balls

5 Rounds (9, 12, 15, 12, 9 of everything, but double that number for knee tucks):

• Deadlifts
• Box Jumps
• Knee Tuck Crunches
• Chin Ups

Finish: Sprints

BOOT CAMP AT PRIDE CONDITIONING

Warm-Up: 45/15, x3, Row, Side Shuffle, Hammer Tire

Strength: Deadlifts, 3×4

3 Rounds:

• 20 Burpee Box Jumps
• 15 Knees to Elbow
• 10 Corner Bar Rows
• 5 Weighted Pull-Ups

Just a reminder that there will not be any Boot Camp or Cardio Kickboxing classes this Saturday the 27th. Lindsay and I both have to be at a Muay Thai seminar (for 8 hours Saturday and Sunday…that’s a lot of cardio!) and all of our normal fill-in instructors are either busy or out of town and there will be a good number of our people running in the “Warrior Dash” in Huntersville this weekend so there won’t be many people here anyway.

Thanks for understanding! Sorry if anybody is missing out on a class!

Doug & Lindsay

Just a friendly reminder to everyone that the Power Yoga class is back on schedule! See all you yoga lovers tomorrow night!

Just another shout, in case you missed it in class with Dru or you missed the fliers up in the gym, there will not be any Power Yoga class today (Thursday) or Saturday the 26th.

Dru has offered to do a makeup class on Sunday the 27th at 3PM, but if you are interested in coming in on Sunday you have to let us know by tomorrow (Friday). Call or email us.

Thanks and we will see the Power Yoga class next week on Tuesday! Have a great weekend everyone!

Warm Up: Jump Rope 6:00

AMRAP 20:00

• Bench Press x 5
• Abmat situps x 20
• Burpee Tire Jumps x 5
• Chin Ups x 5

It’s time! Here are the winners for the Team Diet Challenge…

Winning Teams:

1. FarFromQuittin 87.33
2. ABS 78.00
3. Kettle Belles 63.00
4. We Rock – They Suck 61.75
5. The Get Fresh Crew 55.25
6. Pride and Joy 48.66
7. Blonde Ambition 38.50
8. 5 Weeks to Smaller Cheaks 22.66
9. Go Hard or Go Home 22.00

Top Ten Individuals

1. Crystal 94
2. Shannon 90
3. Michelle Y. 84
4. Suzanne 79
5. Kristin 78
6. Jen Krell 76
7. Jeff 74
8. Tony 73
9. Mati 72
10. Sheree 71

Most Weight Lost

1. Tony 15.2 lbs.
2. Suzanne 10.2 lbs.
3. Michelle 10 lbs.
4. Crystal 9.2 lbs.
5. Jenny 8.4 lbs.

Most Body Fat Lost

1. Jenny 3.5%
2. Sheree 3.3%
3. Becky 2.1%
4. Ashley 2%
5. Suzanne 1.7%
6. Vanessa 1.7%

Best Team Name

1. Anti-Burpee Squad (ABS)

Best Team Outfit

1. Anti-Burpee Squad (ABS)

Again, congratulations and great work to everyone who participated! As a group, we lost over 130 lbs. this month AND dropped our body fat content by 33.3%!