Monday – 010515

body fat test

On Saturday January 17th, eXalted will be hosting Body Fat Test, a mobile hydrostatic body fat testing clinic.  If you aren’t familiar, hydrostatic weighing is the most accurate and affordable method of getting your body fat tested.  We have a folder with a sign-up sheet and pamphlets at the gym.  The cost is $49 for your first test, and then $35 for any retest.  We will use this as a baseline number to start our nutrition challenge.  That same day we will have a nutrition seminar in which we will teach you how to count your macronutrients, which is all the rage right now with CrossFit and nutrition.  Click here to see what I mean.  We will have our normal 9:30 workout and then also a workout at noon for those who are getting tested around the normal class time.  Let the coaches know if you have any questions and make sure if you are doing the test, you follow the instructions on the pamphlet.  The seminar will be free for members, and $10 for any non members.  Non members can also do the Body Fat Test, but only if there any open times available and may only register after Monday, the 12th.  If you have questions and you are a non member, please E-mail info@crossfitexalted.com or message us on Facebook.

Olympic
As heavy as possible:
Power Clean + 3 Jerks

Workout of the Day
AMRAP in 12 minutes:
50 Calories on rower
40 Back squats (135/93)
30 Pull-ups
20 Jerks

Pull-ups will be subbed with jumping pull-ups.  Try your hardest to get one round!

Post your scores to the Whiteboard.

, , , ,