Monday, July 2, 2018


Monday, July 2, 2018

10 am WOD and Open Gym only Wednesday, July 4th!


Welcome to our Summer Sizzle Nutrition Blog Series. Over the nex 5 weeks we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects your body and progress, and help you to look and feel great. If you have trouble with food choices, are looking to improve your sleep quality, have more energy throughout the day, improve your digestion, and be more in tune with your body, this is for you.

Blogs will be posted weekly to combat information overload. The goal is to provide a simple, effective source of nutrition material that sets you up for both short and long-term success. Nutrition is the foundation on which you build your future health and well-being!


Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Benchmark “JT”
Wednesday: 4th of July WOD
Thursday: Split Jerk
Friday: Heavy Cleans
Saturday:Pressing strength
Sunday: Intervals


Back Squat: 
4 Sets of 8 (@ 65-75%)
Rest as needed

Max Effort Intervals of:
4 x 45 seconds of Rowing (for calories) RX+ = Bike
Rest 15 seconds

4 x 45 seconds of Sit-ups Rx+ = TTB/GHD
Rest 15 seconds


4 x 45 seconds of KBS 24/16 kg Rx+ = 32/24
Rest 15 seconds


4 x 45 seconds of Jumping Lunges
Rest 15 seconds