Nutrition Challenge – Please post your totals from the past three weeks. It looks like everyone has been doing a great job of sticking with the challenge. Remember, 6 cheats are the max you can have over the entire challenge. Hearing rumors of some people down over 5lbs! That is great news challengers. Keep focusing on quality foods, and all the gains and losses you hope for will happen. Stay positive and know there are several other people doing this challenge with you!

12 Reasons You’re Not Losing Fat – Jason Ferruggia

Mighty Breakfast Scramble – Living In The Ice Age

New Saturday Classes! – 9am and 10am – Make sure you sign up in advance!

 

Carla looking strong on pull ups

 

Father Son Pull Ups

Schedule –

  • Mobility Warm Up
  • Weighted Lunges – 3×10 (In place, stepping forward and then back to center.  5 on each leg.  Use a barbell, dumbbells or kettlebells.  Concentrate on your form and balance!)
  • WOD – 21-15-9 reps for time of
    • Thrusters (95/65)
    • SDHP (95/65)
    • Bar Facing Burpees
  • Accessory – 3 x 20 GHD Sit Ups
  • Stretch
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