Pre-Natal with Kim will be on Monday at 7am next week and Post Partum will be on Tuesday.
Congratulations, Coach Berretta & Nicole!
We want to send our best wishes and biggest congratulations to Coach Retta & Nicole who tied the knot last week! We love you both and are so happy for you to start your next adventure together. Congratulations!
Nutrition Challenge Retest!
Today is the day .. we’re retesting our benchmark workouts from 30 days ago! If you are participating in the challenge, please be sure to log your results HERE. If you haven’t weighed in yet, please come by the desk by Monday. Winners will be announced soon!
Warm-up
In 6 minutes:
Row 500m
Then AMRAP
5 Strict Pull Ups
10 Push Ups
10 Alternating Lunges
*Use bands for strict pull ups and push ups as needed.
Skill/Test
Max Handstand Push Ups – In 2 minutes
Scaled – Max Push Ups with hands & feet on plates
Strength
Work up to a 3 RM
Front Squat
WOD
Paleo Retest
In 14 Minutes
1000m Row
Then in the remaining time:
AMRAP
5 Pull-ups
10 Push-ups
10 Alternating Pistols
OR
WOD
20 Minute AMRAP
“Mary”
5 Handstand Push-ups
10 Pistols
15 Pull-ups
Level 1- 10 Pull-ups/Round
Score= total reps
*If you are performing Mary, you will not have as much time to work on your front squat.
Pistol Scaling Options and Variations
Scores/Comments from Week 1 of Nutrition Challenge http://crossfitsouthi.wpengine.com/nutrition-challenge-benchmarks-cfs/
Scores/Comments from “Mary” 2014 http://crossfitsouthi.wpengine.com/benchmark-mary/