Tuesday August 13, 2019

The new Iron Mile Lifestyle Challenge started yesterday, Monday August 12th and runs through Monday September 9th. You can still sign up! Don’t miss out on a chance to get better and invest in yourself! Coaches will be available for questions and to sign you up in the gym. Cost is $20 Venmo or Cash. This money will go into a pot and paid out based on how many points each person accumulates. Points will be tracked at the gym and can be accumulated daily in the following ways:

Nutrition points

1 point for eating 4 cups of veggies a day

1 point for eating protein at every meal

1 point for not eating or drinking any form of sugar or added sweetener

1 point for drinking 64 oz of water a day

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Monday August 12, 2019

We don’t grow when things are easy. We grow when we face challenges.

Skill: Double KB Thruster*
4 sets of 8-12
*minimum One breath at lockout
Super set with
40’ of hip circle

Workout:16 min AMRAP *

8 bf burpees
8 ring dips
8 hang squat cleans 115/75

*this can be performed as a traditional Individual workout. Or can be done as a partner Workout with each athlete doing an entire round while the other rests.

Friday August 9, 2019


30 min partner AMRAP


At the top of each minute one athlete must do 5 burpees. The other athlete may continue working on Mary or Cindy.


Thursday August 8, 2019


Skill: choose either option

15 minutes to complete

5 x 50 yard sled push


15 minutes 

Power Snatch+OHS

Like Monday Skill

Do not move feet between ps and ohs


12 min AMRAP

5, 10, 15, 20…


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Wednesday August 7, 2019

Its time to get signed up for the lifestyle challenge. It would be awesome to see this with gym wide participation. What it will do for your overall health is huge. If you are one of the few who already have a healthy lifestyle it will give you the ability to inspire others.

venmo: $20

Money contributes to a pot that pays out the winner based on points accumulated. Not who RX’s workouts, has a six pack, or PRs every lift. But the person who accumulated point through the points system outlined in the last two emails and on the FB group.

venmo now or bring cash into the gym. We start Monday family.


skill: Turkish…

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