January 16, 2014

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NUTRITION 101 CLINIC:  Tuesday, January 21st at 7pm

Are you unable to get the body you want by exercise alone?

Ready to take your training to the next level?

Nutrition is the key to both of these things.  The food you eat can be the biggest factor in how you feel, look and perform.  If your not sure how to take this next step, attend Coach Nyra’s Nutrition 101 Clinic next week and let her give you the information you need.


CF Open WOD 11.2

AMRAP 15 minutes

9 Deadlifts (155/100)

12 Hand Release Push-ups

15 Box Jumps (24/20)


Supplemental Performance Training:

Partner Prowler Push

AMRAP 10 minutes:

Push Prowler 100’

One person pushes, then the other pushes back.  Goal is the sled doesn’t stop for more than 10 seconds.

Men’s Weight: Bodyweight of lighter partner

Women’s Weight: ¾ Bodyweight of lighter person

Weighted Plank Holds

5 sets of 1 minute (45/25)