WOD:

FOR TIME
27-21-15-9
Wall balls (20#/14#)
Calorie echo bike
*After each round, perform ascending run ladder*
(200m, 400m, 600m, 800m)

Power Hour:

Hang squat clean + front squat
20 Minutes to build to a 1 rep max complex

THEN:

With a running clock
0:00-10:00
FOR TIME
30 Bar muscleups
*EMOM starting at 0:00, perform “Death by Thrusters(95#/65#)”*

Post time and load to comments.

 

Friday calls for all the fitness!

 

Nutrition Challenge

As you may have heard our next 4 week long nutrition camp is starting up on March 9th, with an initial Kick Off meeting on Saturday the 7th at 10:00am. If you are interested in taking the leap towards healthier eating and don’t know where to begin then you are in luck! Join us and start making that change now.
This camp will include a before and after InBody to determine you current body composition to see where you started and ended during the challenge. A general meal plan to give you a good reference to follow that also includes recipes and a grocery list for those looking to follow it as closely as possible. Weekly personal virtual correspondence with our Nutrition Coach to help identify any issues or answer questions you may have. Access to our nutrition app which will also have a group forum to help people share and work through the hard parts as well as share their personal triumphs. As well as weekly Nutrition focused challenges to get you attacking the hardest aspects of eating healthy.
This 4 Week challenge will take some work for everyone to get used to, but this starting point is accessible to anyone and also opens the door to further one on one nutrition coaching to progress with whatever goals you have.
All of this for 99$
We hope to make room for everyone looking to take their nutrition game to the next level, but space could fill up quickly. Reply to this email if you have any questions about the challenge and we look forward to working with you soon!