December 29, 2016

A. Muscle Up Strength
Four Rounds for Quality:
0:30 Ring Pull Up (or negatives)
0:30 Rest
0:30 Ring Dip (or negatives)
0:30 Rest
0:30 Muscle Up transitions on low rings
0:30 Rest

B. 20 min EMOM:
1st min: 15/12 Calorie Row
2nd min: 15 Burpees
Score is rounds missed, goal is zero! Scale Row/Burpees down if needed to keep moving

Box News
Thursday 12/29 – Normal Schedule except no 6:15p (Challenge meeting at 6:15p)
Friday 12/30 – Normal Schedule
Saturday 12/31 – 8am
Sunday 1/1 – Closed. Happy New Year!
Monday 1/2 – Normal Schedule

2017 Nutrition Challenge!
The New Year is almost here! We are going to start 2017 off strong with our annual nutrition challenge. The challenge will run from January 2nd through March 3rd. We are going to have a meeting Thursday, December 29th at 6:15pm, where we’ll go over all of the details and get you ready to tackle this challenge! Watch for a sign up sheet at the gym and more details to come soon!

Dexa Scan!
We are having the mobile body testing unit come back on Tuesday, January 3rd. The cost of the test is $47 (and you can use your HSA/FSA money for it!) Click here to get registered for a time.

Dexa Body Composition Analysis Testing Details:

What is a DEXA scan?

DEXA (Dual-energy X-ray Absorptiometry) is research grade technology which provides the most accurate and precise measurement of body fat, lean mass, and bone density.

It is considered the GOLD standard of body fat testing and body composition analysis and is used worldwide by elite athletes and teams like the Green Bay Packers, the British Triathlon team, and is used at the US Olympic training center in Colorado Springs.

The scan is fast, highly accurate, and requires no special clothing. It takes about 10 minutes and exposes you to less radiation than a 1-hour flight.

What will I learn?

The Dexa Body Composition Analysis Scan will provide you with a comprehensive 7-page report provides you with a detailed understanding of your body composition. It includes:
Total body fat percentage
Total lean percentage
Bone Density
Muscle Symmetry
Regional composition (i.e. How much fat, lean, and bone in arms, legs, trunk, etc)
Images of bone, lean, and fat tissue