Join us this Saturday January 7th at 9:30am for our Flexible Nutrition workshop.  

Flexible Dieting (Or commonly known as If It Fits Your Macros) is simply the tracking of macronutrients (protein, carbohydrate and fat) to achieve a body composition goal. Macronutrients or “Macros” make up the majority of our diets. 

Flexible dieting is just that: Flexible. By focusing on your macronutrient intake rather than eating certain foods you can still achieve your goals while enjoying life with everyone else. (Jason A)

We will go over Flexible Dieting as a whole as well as provide each of you your Macronutrient numbers specific for your goals.  Cost of the workshop is $30.  Hope to see you there. 

STRENGTH: (15 min)

Back Squat

5@75%
1@80%
5@75%
1@83%
5@75%
1@85%

BeachFit will do:

EMOM 12

Min 1: 8/6 Calories on AirDyne

Min 2: 6 Alternating Front Rack KB Lunges + :15 sec Plank

WOD:

#elizabeth (14 min Cap)

21-15-9:

Squat Cleans, 135/95
Ring Dips/Bench Dips

BeachFit will do:

KB Tators or DB Hang Squat Cleans

Bench Dips

OPTIONAL OLY: (after class)

Power Snatch
3@60%/3
3@65%/3
3@70%/3
3@75% (3 sets)