Attend our Whole Foods Bring a Friend Day? Well the Album is up! Click here to check it out! Photos taken by Bluekrishna photography - Are you in one of the photos? Click here to head to his page - make you you "like it" and write a little something on his page!

[vc_row][vc_column width="1/1"][accordion][accordion_item title="Things to read for this week"]Last week was a testing week, and on account of that, we will be deloading Monday - Friday of this week. Deloading 101: What is a Deload and how do you do it? - Breaking Muscle How to properly Deload - EliteFTS   [/accordion_item][accordion_item title="Monday 6.15.15 Deload Week"]Monday 6.15.15 3 Rounds 5 Squat @50% 1RM/ 60% 5RM 3 Box Jumps 5 Squat @55% 1RM/ 65% 1RM 10 Lateral Hops over parallettes 5 Squat @60% 1RM/ 70%1RM 3 Burpees Rest 3 minutes[/accordion_item][accordion_item title="Tuesday 6.16.15 Deload Week"]Tuesday 6.16.15 3 Rounds 5 Push Press @50% 1RM/ 60% 5RM 8 Plyo Push Ups, doing a push up on a single plate and then laterally transition into another push up. 5 Push Press @55% 1RM/ 65% 1RM 1-3 Wall Walks 5 Push Press @60% 1RM/ 70%1RM 10 Banded Tricep Extensions Rest 3 minutes[/accordion_item][accordion_item title="Wednesday 6.17.15 Deload Week"]Wednesday 6.17.15 A. 5-8 min: Parallette Shoot Throughs B. Full Thacker Method C. EMOM X10 3 Power Cleans @ 55-60% 1RM/ 65-70% 3RM 10 Double Unders D. Extra Credit Pick One or Any Combination of the following movements, and just move at a steady pace for 10-20 minutes. Weighted Walk Rowing Sled Drags w/ 1-2 45lbs plates[/accordion_item][accordion_item title="Thursday 6.18.15 Deload Week"]Thursday 6.18.15   3 Rounds 5 Bench Press @50% 1RM/ 60% 5RM 8 Dynamic Push Ups, doing a push up in between and explosively transitioning to the top of the two plates. 5 Bench Press @55% 1RM/ 65% 1RM 10 Dynamic Med Ball Toss 5 Bench Press @60% 1RM/ 70%1RM 10 Seated Med Ball Toss Rest 3 minutes[/accordion_item][accordion_item title="Friday 6.19.15 Deload Week"]Friday 6.19.15 A. Ninja Get Up Series Ninja Get Up Ninja Get + Box Jump Ninja Get Up + Lunge Ninja Get Up + Lunge + Step up B. Every 30 seconds for 15 Minutes 1 Deadlift @ 55-60% 1RM/ 65-70% 5RM C. Extra Credit 100 30" Elevated Push Ups Every time you break perform 10 Hammer Curls[/accordion_item][accordion_item title="Saturday 6.20.15"]Saturday 6.19.15 5 Rounds, 3 minutes on 1 min off 10 Kettlebell Swings 10 Goblet Squat 10 No Push Up Burpees *** in teams of 2 alternating back and forth for each movement. For example P1 does 10 KB Swings, P2 does 10 Goblet Squat, P1 does No Push Up Burpees, etc. Each partner is responsible for the block of 10 reps of each movement.[/accordion_item][accordion_item title="Sunday 6.21.15"]Sunday 6.21.15 A. 15 minutes to find 1rm Power Clean B. 30 Power Cleans at 80% of 1rm 40 Toes to Bar 50 Calorie Row Note time after each segment[/accordion_item][/accordion][/vc_column][/vc_row]