The 4:30 group getting their mobility on before Tuesdays Snatches!
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Announcement: We can not believe how fast this year has gone by! That means it’s almost time for another New Year Nutrition Challenge! We will be starting the challenge on January 6th. If you’re interested in participating, put your name on the board.  We will also be having Dexa Body coming to take body composition on January 7th between 4:00pm and 8:00pm, click here to schedule a time. Slots will fill up fast!
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WOD

Option 1:
“Eighth Grade”
Tabata:
Kettlebell Swings (53/35)
Assault Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Assault Bike Calories

TABATA
8 Rounds:
20 Second On
10 Second Off

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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“The New You” New Year Nutrition Challenge Information

From January 6th until February 17th

We’re challenging you to feel more alive then any other time in your life. During these 42 days, in the form of points, we’re going to reward you for good behaviors and punish you for bad behaviors. We’re going to require a lot in order to participate, but in exchange you are going to earn the ability to say you gave it your all and made positive steps towards health and performance. We’ll give you the data to back it up too. Here’s the details:

The challenge will run for 42 days. In order to compete for the prizes, you must
complete the following: pre/post pictures, pre/post body composition measurements.  The cost of this challenge is $50, buy-in has to be either via check or cash (because we know you’re gonna get it back!)
Each meal has a positive, negative, or neutral value:
-2 Cheat meal: not Paleo quality, not Zone quantity. (-10 possible per day)
+2 Zone meal: standard Zone rules apply (10 possible per day)
+2 Paleo meal: all Paleo rules apply (10 possible per day)
*** PWO will be considered Paleo/Zone if it consists of Whey protein & coconut juice
*YOU MUST GET ALL 10 POSSIBLE MEAL POINTS AND HAVE NO NEGATIVE MEAL POINTS TO GET YOUR MONEY BACK EACH DAY!

“Rules of 5” bonus points:

+1 Five meals per day (1 possible/day)
+1 Fewer than 5 hours between meals (1 possible/day)
-1 More than 5 blocks per meal (-5 possible per day)
-1 For a non paleo meal (-5 possible per day)

Exercise:

-10 Fewer than 3 WODs/week
+0 Three WODs/week
+10 Four WODs/week
+20 Five or more WODs/week

Bonus points:

+1 For cashing out
+1 For doing a mobility WOD each day
+1 64oz of H20 in a day
+1 8+ hours of sleep, including naps

Deductions:

-1 For each alcoholic beverage
-1 No PWO meal (before leaving the gym)
-1 Fewer than 3 grams of fish oil/day

Are you in it to win it? Only 42 days to the “New You”!

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Daily Mindset

“Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.”

~Leo Buscaglia