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Monday…12/17/18

******* Mindset: “There are two ways of spreading light: to be the candle or the mirror that reflects it.” –Edith Wharton ******* Nutrition: Focusing on Real Food Not Food Products ******* Movement: A. MWOD: Shoulder &Tricep activation B. Skill: 12-15min of HSPU practice. This will be individualized today, with three different pathways: -If strength is […]

Friday…12/14/18

******* Mindset: “No one has as much luck around the greens as one who practices a lot. –Chi Chi Rodriguez ******* Nutrition: Four Tips to Help You Lose Weight ******* Movement: A. MWOD: T-Spine & Midline   B. Weightlifting & Skill: Take 8-10min to work up to 70% of 1RM Snatch, then, as a class: […]

Thursday…12/13/18

******* Mindset: “Good is the enemy of great.” –Jim Collins ******* Nutrition: Four Tips to Help You Lose Weight ******* Movement: A. MWOD: Banded Hamstring Stretch – 30sec/side B. Metcon: CrossFit Games Open Workout 14.4 14min AMRAP: 60 cal Row 50 Toes-to-Bar 40 Wall Balls (20/14) 30 Cleans (135/95) 20 Ring Muscle-Ups *T2B scale = […]

Wednesday…12/12/18

******* Mindset: “If you have knowledge, let others light their candles in it.” –Margaret Fuller ******* Nutrition: Four Tips to Help You Lose Weight ******* Movement: A. MWOD: Forearm/Grip Prep B. Skill: 10-12min to complete: 5×5 Strict Pull-Ups *Use a band or extra weights to help you find something that allows you to complete 5 […]

Tuesday…12/11/18

******* Mindset: “Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” –Anonymous ******* Nutrition: Four Tips to Help You Lose Weight ******* Movement: A. MWOD: Couch Stretch – 30sec/side Front Rack Mobility B. Weightlifting: 15-20min to work up […]

Monday…12/10/18

******* Mindset: “When I’m old and dying, I plan to look back on my life and say, ‘Wow, that was an adventure,’ not ‘Wow, I sure felt safe.’ –Tom PrestonWerner, cofounder of Github ******* Nutrition: Four Tips to Help You Lose Weight ******* Movement: A. MWOD: Glute & Hip activation B. Weightlifting: 15min to find […]

Friday…12/7/18

******* Don’t forget – our ‘Naughty or Nice’ Charity Workout is this upcoming weekend – Saturday, December 8th! Please show your support and come out for a great cause – do it for the kids! ******* Mindset: “Independence is happiness.” –Susan B. Anthony ******* Nutrition: “Exercise alone is simply not enough” ******* Movement: A. MWOD: Shoulder […]

Thursday…12/5/18

******* Don’t forget – our ‘Naughty or Nice’ Charity Workout is this upcoming weekend – Saturday, December 8th! Please show your support and come out for a great cause – do it for the kids! ******* Mindset: “When I’m old and dying, I plan to look back on my life and say, ‘Wow, that was […]

Wednesday…12/5/18

******* Don’t forget – our ‘Naughty or Nice’ Charity Workout is this upcoming weekend – Saturday, December 8th! Please show your support and come out for a great cause – do it for the kids! ******* Mindset: “It takes a strong fish to swim against the current. Even a dead one can float with it.” […]

Monday…12/3/18

******* Don’t forget – our ‘Naughty or Nice’ Charity Workout is this upcoming weekend – Saturday, December 8th! Please show your support and come out for a great cause – do it for the kids! ******* Mindset: “Conditions are never perfect. ‘Someday’ is a disease that will take your dreams to the grave with you…. […]

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