Monday 12/23/2024

Latest Blog

3 Fitness Tests To Know If You’re Fit — Eric Justin

Scripture

“Then the angel showed me the river of the water of life, bright as crystal, flowing from the throne of God and of the Lamb through the middle of the street of the city; also, on either side of the river, the tree of life with its twelve kinds of fruit, yielding its fruit each month. The leaves of the tree were for the healing of the nations.”

- Revelation 22: 1-3

Warm up

https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)

Winter Community Competition

For time

• 1 Power clean

• 2 Burpees

• 3 pull ups

• 4 10yd shuttle runs

• 5 KB swings

• 6 walking lunges

• 7 toes to bar

• 8 cal row

• 9 DB push press

• 10 air squats

• 11 box jumps

• 12 cal bike

Notes

Power clean weight: 135/185Ibs, KB weight: 35/53Ibs, DB push press weight: 35/50Ibs, Box jump height: 20/24”

Cool down

• Pick tightest area to stretch or roll for 1-3 minutes

Complete additional stretches, SMR and/or active recovery as needed