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. Contact Coach Tom or Janelle with any additional questions.

STRENGTH:

Front Squat

3@75%
1@80%
3@75%
1@83%
3@75%
1@85%

BeachFit will do:

12 min AMRAP

10 Front Rack KB Squats 

10 Alternating Dead Bugs (5side)

200m Run

WOD:

#triple banger

AMRAP 3:
75 DU Buy-In (Scale to Singles)
15 Deadlifts (185/135#)(RX+225/155) Approx 40% of 1 RM if not at Rx weights
15 Bar Facing Burpees

Rest 3:00

AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)RX+275/185) Aprox 55% of 1 RM
10 Bar Facing Burpees

Rest 3:00

AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)(RX+315/225) Approx 70% of 1 RM
5 Bar Facing Burpees

**BeachFit will do KB Deadlifts – either 1 or 2 KB depending on athlete.  Go up in load for each AMRAP. 

OPTIONAL OLY WORK:

Power Clean + Power Jerk

60%/2+1
70%/2+1
(75%/2+1)3