Above: Day 1 of the Nutrition Challenge is off to a GREAT start! Here's Liko's breakfast/brunch! We are so proud of all the participants and the meals they ate today. Onto Day 2!
Today's Workout:
A. Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
Reverse-Grip Push-Ups x 10 reps @ 2111
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds

B. Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
Front Squat x 3 reps @ 85%
(no tempo prescription)

C. Complete as many rounds and repetitions as possible in 16 minutes of:
60-calorie row
50 Toes-to-bars
40 Wall-ball shots (20/14 lbs to 10')
30 Power Cleans (135/95 lbs)
20/15 Bar Muscle-ups

Gym Happenings:

  • Looking for one on one help with your nutrition? Check out Coach Josh's 4-Week Healthy Eating Plan, which includes 1 initial 60 minute consultation, a 2-week 30 minute follow up session, and a final 60 minute consultation. Please email Coach Josh for more details: josh@808crossfit.com.
  • Monday, January 15th we will be following a holiday schedule: 7:00am, 8:30am, and 10:00am only. Please make sure you are signed in on MINDBODY. Thanks!
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