Wednesday – 020718

Melanie C from the “Unloaded” class isn’t afraid of a little weightlifting!
A couple announcements!  NEXT week we are going to be offering an Unloaded class at 7:00 p.m. 3 days a week.  Monday, Wednesday, and Friday.  Ari has been doing a GREAT job taking over and we decided there was really no reason to wait any longer.  CLICK HERE to get a brief description.  If you are looking for a class that strikes the perfect balance between boot camp and CrossFit, than this is where you need to start.  The MACROSTAX Challenge is due to start NEXT week.  Please do me a favor and if you plan on participating, write your name on the whiteboard outside the bathroom where Lauren wrote out some information on it.  Remember if you have any questions, don’t hesitate to text me about it.  If you aren’t sure about taking part, ask yourself some questions:

  1. When is the last time you really got serious about your nutrition?
  2. Haven’t you ever wondered what you stood to gain by not only busting your tail in the gym but complimenting with the perfect diet?
  3. What better way to hold yourself accountable than it cost a little something AND you have a whole group of people going down the exact same path with you?
  4. Why not take this opportunity to get some coaching from experts?
  5. If not now, when?

Injury Prevention

1 min each side
Smash pec minor
Smash posterior shoulder
Banded bully w/ext bias
Posterior capsule smash w/internal rotation

Workout of the Day

8 Rds
500m row
1 min Rest

*30 min cap

Post your scores to the Whiteboard.