Thursday 08/28/14

Announcement: 

It's with very mixed emotions that I want to let everyone at Testify know that I've decided it's time for me to make a change in my life and hand over the reins entirely to Phil. I love all of you and have been incredibly blessed by each one of you in many different ways. You have shown me grace, been incredible learners, made me laugh EVERY class, and encouraged me by your faithful work ethic. I will miss teaching you, but I'll miss spending time with all of you the most! Thank you, thank you, thank you for embracing me as a coach and for sharing your lives with me. 

I will still be at CHS often and see all of you in passing during volleyball season, and I will be joining the group for workouts in the winter, I'm sure! :) 

I'll be teaching my last class on Saturday and would love to share a breakfast meal with anyone who would like to come (former members and family members included!) at Hy-Vee on 156th and Maple immediately after class this Saturday. Even if you can't make it to class I'd love for you all to join us for breakfast!

- Kiley

Like father, like son (check Wednesday's pic) - Andy locks 

it out overhead during "Grace" . . . as prescribed!  Way to go!

Skill Work
Double-unders/Triple-unders and L-sits


Partner WOD!
In teams of two, complete the following for time:
50 Box Jumps, 24"/18"
50 Pull-ups
50 Push-ups
50 Double-unders
50 Deadlifts, 225#/153#
50 Double-unders
50 Push-ups
50 Pull-ups
50 Box Jumps, 24"/18"

Only one partner may be working at a time. All reps of one movement must be completed before moving on to the next movement.

Compare to 08/26/13 - this one has an extra 100 pull-ups added in there . . . see if you can beat your old time anyway!


Finale: Partner thigh mash - 2:00/leg. Missed this one on Monday? No worries! It's back!