Monday, October 13, 2014

Front Squats and some more great work for Monday!

ANNOUNCEMENTS Nutrition Challenge: Starting TODAY, October 13, with several parts to keep you honest and to meet your goals.  See details HERE and in the Amplify Nutrition Forum on Facebook.

Amplify Appreciation Month: During the month of October, every Monday will be Amplify T-shirt day and AmpFam Shoutout day!

- Wear your Amplify shirts to class today! - Post your experiences at Amplify on our Facebook and/or Twitter pages, and share our page to the public if you value what we do. - Amp coaches will be posting member shoutouts throughout the day.  Check in to see our gratitude to all of you-- THANKS FOR ALL YOU BRING TO AMPLIFY!  YES, YOU! :)

Amplify Thanks

Saturday October 18: "Friends & Family Day."  Invite someone that could be interested in CrossFit to join in the morning classes!
Thursday, October 23: Lululemon CrossFit workout.  Scott will be leading an in-store workout downtown Naperville.  If you aren't going to Amp classes that night, come support Amplify at 7pm.  Two Brothers Brewery and Lou Malnati's will be on site!

Saturday October 25! Amplify Halloween!  Costumes optional during the WOD.  Mullen's party at night.

MONDAY Strength Front Squat [wmv][mov] Every 90 seconds for 6 sets complete 3 Front Squats @80% of 1repmax.

Conditioning AMRAP in 10 Minutes: • 10 Burpee Box Jumps (24"/20") • 10 Squat Cleans (#155/105)

Post Workout Tabata Sit-ups Max reps in 8 rounds of 20 seconds on, 10 seconds off.

Front Squat Tips with Pat S.