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.

WOD:

#sweatshop

EMOM 18:

Min 1:  25 Russian KB Swings (70/53lbs)

Min 2:  200m Run (Scale to Drive) Approx :40 sec

Min 3:  Row for Max Calories*  (AirDyne can also be used if class size bigger than normal)
*Score = Total calories after 6 rounds

CASHOUT:

1-3rds

10 Hollow Rocks

10 Dead Bugs

10 Tuck Ups

10 Grasshoppers (R/L=1)

:20 Sec Plank Hold

** Foam Roll/Barbell Mash