WOD

“Mosquito Bite”
5 Rounds:
10 Burpees
20 Double Unders
8 Squat Snatch (75/55)
20 Double Unders
8 Strict Press (75/55)
20 Double Unders

Nutrition of the Week:
Is it ok if I eat at night before bed?
This question centers around the idea of TIME RESTRICTED FEEDING or TRF, and is TRF necessary or even beneficial for losing weight in people looking to reduce body fat. A recent study showed that IT DOES NOT MATTER if you eat within a specific window of time (for example, 8 hour eating window with a 16 hour fast) or eating at regular intervals throughout your day-as long as your overall caloric intake remains appropriate for your weight loss goals in both scenarios. So the answer to this question is YES it’s ok to eat at night as long as you are still within your macro/calorie target-you can spread those calories out however you like. If you like more structure and want to restrict your eating window, you could do that as well, but I would caution you to support your highest activity times of day with your eating window. Here’s the study if you’d like to check it out:
https://pubmed.ncbi.nlm.nih.gov/35443107/

Front Squat
5 – 4 – 3 – 2 – 1

3 Rounds:
1 Minute Plank
1 Minute Side Plank
1 Minute Side Plank

Question of the Week:
What’s the best sporting event to go to live?

Box Brief:
This Week’s Schedule:
Thursday – Goat Day

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of our main event for our weekly throw down. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“Open WOD 23.1”
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle-ups

OR

“Street Fighter”
14 Minute AMRAP:
12 Kettlebell Swings (72/53)
10 Hand Release Push-ups
8 Box Jumps (24/20

Romanian Deadlifts
5 x 5

Quote of the Week:
“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.”
Winston Churchill

Box Brief:
Thursday – Goat Day

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of our main event for our weekly throw down. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“Open Wod 23.1”
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle-ups

Box Brief:
The Open is upon us! CrossFit will release the first of 3 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state, or the gym you belong to, we will all throw down to show off our hard work.

Our schedule

Thursday – Goat Day

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

“Lamancha”
20 Minute AMRAP:
200 Meter Run
15 Burpees
200 Meter Run
20 Hollow Rocks

Meme of the Week:

“Royal Rumble”
20 Minute AMRAP: teams of 3
Partner A – 250/200 Meter Row
Partner B – Weighted Sit-ups (20/14)
Partner C – Handstand Push-ups

Nutrition of the Week:
If I asked you what you had for lunch last Monday, would you know? Does it matter?
It DOES matter if you are trying to make a change to your body composition. To create change, you need to be aware of what and how much you are eating. Knowledge is power! There are a few ways to approach this, but the most common are keeping a food diary or following a strict meal plan. Many times, people aren’t keeping track and that leads to under or over eating for your goals. If you find yourself in this situation, wanting to make a change-start keeping track of your intake via:
• Tracking app like MyFitnessPal
• Handwritten account
• Pictures of meals and snacks on your phone

If this is too much to start with, you can begin by attacking the ‘what’ part, by choosing mostly whole foods, for example: lean meats, whole grains, fruits and vegetables.

“Creed”
5 Rounds:
3 Muscle-ups
6 Power Cleans (185/135)
150 Meter Run

Question of the Week:
What performer had the best Superbowl half time show?

Box Brief:
The Open is upon us! Starting next Thursday, CrossFit will release the first of 3 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state, or the gym you belong to, we will all throw down to show off our hard work. 

Click here to sign up – https://games.crossfit.com/

Check out the video below to learn more:

Bench Press
5 x 5

“Makonnen”
7 Minute Ladder: (1, 2, 3, 4, 5, etc…)
Wall Balls (20/14)
Kettlebell Swings (53/36)

Quote of the Week:
“Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.” William Faulkner

Box Brief:
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 
Saturday – Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.