Bold Moves Fitness

Bench Press

Bench press 7-5-3-1-1-3-5-7

Power Clean

Power Clean 5-5-5-3-3-3

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Rest 5 min

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7 Box jumps

7 Ring pushups

7 Pullups

7x

Which one would you rather do?

I just couldn't decide which one I liked better, wall ball or rowing, so throwing caution to the wind I said "Let's do both!"

Row 2000m

50 wall balls

Row 1000m

35 wall balls

row 500m

25 wall ball

Back Squats

Back Squats 3-3-3-1-1-1

Rest 5 min

2 min Double unders

2 min situps

90 sec double unders

90 sec situps

60 sec double unders

60 sec situps

Chipper

30 Walking lunge steps

20 Ring dips

run 400m

30 Box Jumps

20 Knees 2 elbows

run 400m

30 situps

20 medicine ball cleans

run 400m

30 Wall balls

2 rope climbs

run 200m

row 200m

run 200m

row 200m

run 200m

Diane

Great setup France!

Deadlifts 225lb/155lb

Handstand pushups

21-15-9

France 6:12

Lou 7:01

Kristi 7:27

Dorothy 7:45

Jason 7:45 RX'd

Kathy 7:50

Melissa 8:05

Les 8:20

Al 8:30

Nadine C 10:10

Meghan 18:33 RX'd

November Special !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Hello everybody.

   For the month of November we are having a special.  If you refer someone to join and they sign up for a 3 month commitment they will get their Elements Classes for free and you will get one month free if you sign up for a 3 month commitment.  So round up all your friends and lets whip them into shape.

 

 

Wednesday - Tabata

Ring Dips

Box Jumps

Back Extensions

Wall Ball

Double unders

Tuesday - Jerk and 1/2 Cindy

Push Jerk

3 - 3 - 3 - 1 - 1 - 1

1/2 Cindy

5 Pull Ups

10 Push Ups

15 Squats

AMRAP 10 min

Monday - Rewind

Todays workout is going to be a good one.

800 m Run

20 Dumbell Snatch alt. arms @ 40 lbs

20 Dumbell Squat Cleans @ 40 lbs

100 Sit Ups

20 Dumbell Squat Cleans @ 40 lbs

20 Dumbell Snatch alt. arms @ 40 lbs

800 m Run

Casey    17:10 Rx'd
Corey    17:20
Oli   19:30 Rx'd
Lou   20:40
Elaine   20:59
Ann   22:00
Sher 22:04
Carly    23:17 Rx'd
Karen    24:22
Sue R    24:32
Ryan 24:41
Jason    24:47 Rx'd
Natalie  25:19
Nadine C 26:50
Meghan   27:41 Rx'd
Carol    28:40
Heather  30:19
Kristi   30:46
Gen   34:57

Good turn out for the pull-up, handstand push up workout last Tuesday.  We had a couple of visitors from the Canadian Forces base Petawawa, which is back in Ontario.  Mike who is front second to the left and Simom is back second to the right.  They both killed it and we hope to see them next time they are out this way for training.