Michele, Bella, and Andy (not pictured) all competed this weekend in the Denver Oyster, Fort Collins Club Kid’s Triathlon, and Aspen Backcountry Marathon, respectively. Nice job folks!
Strength:
A1. Seated 1 Arm Dumbbell Press – 5 sets of 5 reps per side. Work up to a comfortable max.
A2. 20/20/20 Plank x 5 (20 Second Plank Left, 20 Second Face Down, 20 Seconds Right)
Complete the press sitting on the floor with your feet out in front of you. Do not lean back, maintain a nice “pretty” posture. Immediately after your presses complete your plank. Then rest one minute.
Conditioning
As many rounds as possible in 10 minutes
- Run 200 meters
- Max Pull Ups
Finisher
200 Meter Farmers Walk (if time permits)
News
- Registration for the Fall’s Strength and Olympic Lifting Programs is now open.
- This Saturday will be hosting a special Suffer On Saturday workout: 31 Heroes. We will run multiple heats of the workout from 9:00AM-11:00AM followed by a BBQ lunch. The event will be free but registration will be required so we know how much food to get. Registration will be available later this week. Please consider buying a t-shirt or making a donation at 31 Heroes. One of the soldiers being honored, Chief Warrant Officer David Carter, was laid to rest in Fort Collins last week.
- Mark your calendars the 2011 EmerFit Games will be November 5th. This year’s event will only be one day. We will also finish the day with a big bash including live music!
