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January 16 2017

15
Jan

January 16 2017

January 16 2017

Happy belated Birthday Cindy (January 15th)! Good luck with the difficult time of tax season! We can’t wait to see you letting out some erroneous W-2 and incomplete 1099 steam in the mornings!

Today our New You 6 Week Challenge kicks off for over 30 excited and undoubtedly nervous women who are committed to changing their life in 2017 with us! Be sure to welcome and encourage them whenever you get a chance! Good luck ladies, you’ll do great!

Throughout last week, especially with a lesson from the small church group and the lesson shared on Sunday at Grace church, I was struck by this quote,
“The words you speak become the house you live in,”
by the 14th-century Persian poet Hafiz (even with the “ending with a preposition” error). Such a simple phrase holds such incredible weight of truth.  Throughout the day, how many times do you speak words of encouragement, affirmation, life, and love to yourself and others? Or do you find you often use words of criticism, doubt, shame, anger, and pain? I urge you to take a moment to reflect on this thought and not just blow by to the Workout listed below. In my humble, yet accurate opinion, it doesn’t matter what kind of strength you possess or how much building you do on your body if you’re spending the other 23 hours of your day tearing others or yourself down with the words you speak and think. Which house do you want to live in today?

Your words, your weapons, your tools, your choice.

STRENGTH
20 Minutes allotted time.
10 Minutes to establish heavy Hang Squat Snatch.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 Reps at that weight.

WOD
For 3 cycles:
AMRAP in 3 mins of:
10 Overhead Squats, 95/65 lbs
15 Hand Release Push-Ups
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
Category 1 Scaling: Choose a weight that you can hold onto for at least 5 reps and maintain quality depth and form.
Category 2 Scaling: Snaking on the Push-ups or keeping your knees down.
Category 3 Scaling: Both options listed.