|Workouts scaled to any fitness level! Yes, we even have tiny kettle bells!|
We welcome anyone to try out their first CrossFit class on Saturdays at either 7:30 or 8:30am.
Regardless of your fitness level, we can customize the workout to your abilities!
3 rounds for time:
30 Knees to waist
18 Supine ring rows
100ft tire flip with between each round
Test: (pick one test or try them all!)
A. Max time bar hang (straight arms, just hang from bar)
B. Max time chin hang (chin over the bar)
C. Sorensen Test (The Sorensen Test is designed to ensure you are able to engage your glutes, hamstrings and scapular stabilizers while not over firing your lower back muscles. It is performed by getting to the finish position of a back extension while in a GHD machine. Your thighs should be resting on the pads while your ankles are locked in place. Try to hold that straight body position for 2 minutes without feeling any back pain.
D. Side Bridge tests - hold side bridge with side of L foot and L forearm on ground, hips neutral, for as long as possible, then R side (90sec cap each)
Nutrition Challenge Day 1:
Introduce yourself today on the blog! Let us know what your goal is for this challenge! If you have done challenges in the past, share what has worked for you? Example: food prep, throwing away junk food (temptation), hanging out with cool people who are doing the challenge too...
Team AMCoaches: Jason, Alma, Carmen
Team PMCoaches: Asa, Amy, Shaun, Jose
Get started on your food prep for the week!
Weekly prep day (check out this article to read more):
- Hard boil a dozen eggs.
- Steam 2 bags of kale.
- Saute one head of chopped cabbage in coconut oil.
- Roast diced squash.
- Roast 6-12 sweet potatoes/yams.
- Saute 2# of ground meat (beef, turkey, pork etc)
- Slow cook 2-3# of chicken breasts or pork loin in the crockpot with sliced onion and peppers, a can of diced tomato and spices. Shred the meat when it’s done cooking
Great example of prepping your meals for the week. Yes, it involves work. But what are your goals? You might have to put some effort in to achieve your them!