Thursday 1.23.2020

3:30 pm class

“Group Hug”
18 Minute AMRAP:

Partner A
Row for calories
Partners B & C
100 KBS (53/36)
100 Sit-ups
100 Meter bear crawl

Tomorrow’s Forecast:
Friday’s workout calls for front squats and double unders.

Box Brief:
We are just a few weeks from the start (February 10th) of our next Habitap Challenge! It’s coming so fast but we can’t wait to get started.

So how does it all work?
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10 Weeks, 7 Habits, 1 Step at A Time

Drastic lifestyle and diet overhauls don’t work. That’s why instead of doing everything at once, we focus on instilling 1-2 highly effective habits every two weeks. By keeping things small and manageable, Habitap sets you up for a health transformation that lasts long after the challenge ends.

Here’s what you can expect over the 10 week challenge:

Weeks 1 & 2 – Quality Foods + Happiness
You’ll eat from an approved food list and take mini-challenges that focus on improving your overall level of happiness. These two form a powerful combination that boosts your motivation, energy and overall quality of life.

Weeks 3 & 4 – Protein + Veggies
You’ll eat a prescribed amount of proteins and veggies based on a super simple hand measuring method. This makes it easy to fuel your body with what it needs the most.

Weeks 5 & 6 – Water + Sleep
You’ll build a strong sleep ritual and prioritize your water intake. This sets you up for nourishing, restorative sleep and healthy hydration levels that make a huge difference in your daily energy.

Weeks 7 & 8 – Exercise
Now that you’re feeling good, you’ll establish exercise routines that take things a step further. You’ll start small and choose from our recommendations in order to experience all the benefits that exercise brings you.

Weeks 9 & 10 – Finish Strong
No New Habits. Instead, you will continue to track your progress with a focus on improving the habits you’ve struggled with the most.
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On February 1st at CrossFit Apollo at 10:30 am, we will have a kick-off meeting to give you a walkthrough of your user dashboard and answer any questions you might have about the challenge.

Please let us know if you have any questions.

Throwback of the Week:
“During a 3:30 class years ago Parker and Jake decided I should be on their shoulders during the whiteboard discussion. I was always impressed with the 3:30’s ability to ignore those two.”
– Wes Gardner