| ||Happy Birthday Melissa B|
| ||Russell P & Stacie|
| ||Welcome Haylie & Danielle B|
| Jeff R|
We are gearing up for a productive 2018. To lay the frame work for our success we start our 30 Day Nutrition Challenge Monday January 8th. Our challenge is based off of a point system. The goal is to reduce inflammation and convert fat to fuel for the body. Sunday January 7th we will host the Nutrition Workshop with handouts and time for individual questions and answers about the Challenge.
Our test in and test out WOD this year will be Fran. We'll will run heats of Fran Sunday after the Workshop Likewise Fran will be our regularly programmed WOD on Monday for those unable to attend Sunday.
A large part of our individual success exist through the accountability of our community. Follow our social media for updates, recipes and motivation. How we tackle January will set the stage for the rest of the year.
|DIANE||BS: 5 x 3 Tempo||Signiture: Fran|
21-15-9 reps for time
Rx2: 1 plate + 1 abmat
Rx3: Strict Press
|100%|| ||0%|Programmed: Fri,Mar 16,2018 Mon,Jan 8,2018 Fri,Jun 2,2017 Wed,Jun 29,2016 Thu,Jan 28,2016 Wed,Jun 10,2015 Wed,Dec 31,2014 Wed,Aug 20,2014 Wed,Jul 30,2014 Tue,Apr 1,2014 Mon,Jan 27,2014 Mon,Oct 28,2013
|Haylie||6:15 Rx3|| 65#dl hand stands|
|Robby G||10:45 Rx|| took 2 minutes for the very last hspu!LOL|
|Janelle||4:52 Rx3|| Rx deadlifts. Flash push ups|
|Spencer B||12:59 Rx|| |
|Erin A||8:19 Rx3|| Rx DL, after Fran|
|Elizabeth K||10:10 Rx2|| 125# PU after \Fran|
|Bryan||8:37 Rx|| |
|Toby||5:40 Rx|| 4 seconds slower than last time :(|
|Sheridan||6:42 Rx|| |
| ||Results Posted: 9|