There will be no scheduled Oly class tonight. Class will resume next Wed.
Saturday Schedule Update: No babysitting this weekend. We apologize for the inconvenience! Joelle will be back next weekend.
Kettlebell Kitchen Tasting
Kettlebell Kitchen will be in the house next Monday night the 28th! Be sure to stop by and check out some of their delicious food samples and learn more about their amazing meal service!
If you haven’t heard we recently started a new partnership with Kettlebell Kitchen- a performance lifestyle and nutrition brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to your gym. Fuel the hardest working machine you know- your body!”
They currently make delivieres to CFS and will continue to do so every Sunday and Wednesday.
The order cutoffs are:
- Wednesday evening by midnight for Sunday delivery • Saturday evening by midnight for Wednesday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Discount Code
Members can get $25 towards their first two consecutive orders as long as their orders total $50 or more by using the code “SOUTHIE” in the coupon/discount box at checkout.
Warm-up
2 Rounds
:30 Work|:10 Rest
-MB Devils Press*
-Death March With Med Ball
-Med Ball Front Squat with 2 Second Pause
-Round 1 Shoulder Activators (Round 2 Around The World)
Accessory
Banded Good-mornings
2×15
Strength
EMOM16
Deadlift
Odd- 2 Deadlifts 85-90%
Even- 3 Seated Box Jumps
WOD
21-15-9-6-3
Toes to Bar
Box Jump Overs
Wallballs
Level 1 – 15-12-9-6-3
ADV – Must Clear the box; 30|20
Sit-up Sub- Toes to Bar x2 or GHD
Extra Work
For Total Cals
2 Rounds
Tabata Assault Bike
Rest 2 minutes
ADV – 4 rounds