September 18, 2013
What You Say
& What You Do
Need To Be In Harmony.
There is a box of “Lost and Found” by the front reception desk. Everything will go to GoodWill if not claimed by Friday!
5:45am class is begin added beginning Monday the 23rd!
Get your teams and sign up NOW! Spots will go fast!! The Kilo Competition “Field of Teams” is open for registration. November 8 and 9th! Consists of 3 males and 3 females. RX, Scaled, and Master’s divisions! Click here for more information!
Attention LuRong Paleo Challengers!! The Challenge has begun! Please keep checking the Facebook Group page for details! It is imperative for you to stay in close contact with everyone during the challenge. We are going to win this challenge!
Tentative class times that will be offered at The Milli: AM classes: 4:45, 5:15, 5:45, 6 (men’s strength), 6:45, 8:30, 9, 9:30 (women’s strength), noon. PM classses: 3:30, 4:30, 5, 5:30, 6:30.
Click on our Events link and you can see more of our upcoming events!
RX: Front Squats 5×2 @90%. Then, 100 Burpees,, 100 Kettlebell Swings. 12 Min Time Cap The twist: Athletes can break up the exercises and REPS in any order they choose. All Standards are the same for all divisions: Opens, Masters, and Masters
Gold: Front Squats 5×3. Then, refer to Levels in Rx tab
Silver: Front Squats 5×5. Then, refer to Levels in Rx tab
Endurance: Run 2k
Men’s S&C: RX
Women’s S&C: Gold
Competitor: WOD posted at The Gym.
Movement Details – Men
Level III (3) 100- 53 lb Kettlebell Swings, 100- Burpees
Level II (2) 100- 35 lb Kettlebell Swings, 100- Burpees
Level I (1) 100- 25 lb Kettlebell Swings, 100- Burpees No Press
Movement Details – Women
Level III (3) 100- 35 lb Kettlebell Swings, 100- Burpees
Level II (2) 100- 25 lb Kettlebell Swings, 100- Burpees
Level I (1) 100- 15 lb Kettlebell Swings, 100- Burpees No Press