Daily WOD

SUNDAY YOGA!

YOGA AT 8:15
OPEN GYM 9a – NOON

Yoga is on for Sunday morning, so get up bright and early and get stretchy and strong with Ashley!  Your body will thank you.

And for those of you who read this post EVERY night, here’s a little gift for you (plus a reason why you shouldn’t do too much shoulder work at Open Gym ;-))

MONDAY’S WORKOUT!

Skill WOD

HSPU Practice

WOD

10 Power Snatch 

10 Burpee Box Jump Over

12 Power Snatch 

10 Burpee Box Jump Over

14 Power Snatch 

10 Burpee Box Jump Over

Continue to climb the ladder 

12 min AMRAP 

Fitness: 75/55

Performance: 95/65

Paleo Challenge Starts Monday!

PALEO CHALLENGE MONDAY!

We are thrilled to have 40 athletes and coaches participating in the Paleo Challenge!  Even if you are not “officially” participating, we encourage you to think about your food choices and make smart ones.  A properly nourished athlete makes for a better athlete!

And please lend your support to those trying to do the full 30 Days “RX” Paleo.  It is not easy, and support from those around you can make or break the experience!

Hope everyone is meal prepping this weekend!

WOD
40/30 Assault Bike
Rest 1 minute
40 Pull ups
Rest 1 minute
40 Push Press
Rest 1 minute
40 Box Jumps
Rest 1 minute
30/20 Assault Bike Cals
Rest 1 minute
30 Pull ups
Rest 1 minute
30 Push Press
Rest 1 minute
30 Box Jumps
Fitness: 75/55
Performance: 95/65
Open: 115/75

Coaches Tip: Long chipper style workout today after so much barbell yesterday.  The rest is built in so you can get in a good sprint knowing there is rest ahead.  Hopefully a fun way to end the week! And choose a weight you can do in big sets under fatigue.

 

Hard to believe it was only a week ago…

PARTNER WOD
From 0-12
Find a heavy 3 RM Back Squat (for load)
From 12-18
Max Squat Cleans (for Reps)
18-24
Max Double Unders (for Reps)
Fitness: 115/75
Performance: 165/110
Open: 185/125
For the back squats have two partners share a rack. You will essentially have about 10 minutes before it is time to rotate.  You are in charge of getting the bar off the rack and set up to clean.  The squat cleans should be heavy and in singles or doubles.  The doubles will provide a little cardio burn at the end!

 

Paleo Challenge Kicks Off Tonight at 7:30p!

PALEO CHALLENGE KICKOFF MEETING 7:30PM

 Last day to sign up for the Paleo Challenge as the kick off meeting is THURSDAY at 7:30pm!  Keeping up with any change (especially when it comes to eating) is SO much easier then you have a great support system.  As they say, safety in numbers!

An athlete who eats well will perform better — it is that simple.  So, we want to enlist as many athletes as possible for a 30-Day Paleo Diet Challenge run by Coach Brian and Coach Marina!  We have had great success with the Paleo diet with many our existing members and it was instrumental in making massive changes for our Fresh Start Challenge athletes.   Most of all, you’ll learn a ton and it will be simple, easy and FUN!

For those that have not done any of our previous “elimination style” challenges let us give you some background on our philosophy. This is not about weight loss (although that will likely happen), it’s about cleaning out your system to learn what your body can and cannot tolerate.  We tolerate a lot of discomfort every day because of what we eat (or in many cases are  unaware that we could feel SO much better) and unless you use your body as a “control”, there’s no way to know if something’s disagreeing with you!

The focus is on real, unprocessed foods. Nothing from a box.  Think of the foods that are on the perimeter of the grocery store. We recognize that a number of modern agricultural items can be difficult for our body to process and by taking a break from them we get a chance for our bodies to reset. The “difficult” foods we look to avoid include dairy, grains, and legumes. After 30 days of avoiding these foods we can add them back to our diet and see what effect that might have.

What can I expect during these 30 days?

Our athletes have noticed many positive changes from improvements in body composition, to better skin and hair quality, sounder sleep, more energy, and stronger clarity in thinking. By focusing on clean, quality sources of food our bodies gets to really use the nutrients it needs and isn’t dealing with the stuff that hinders digestion. Upon completion of the diet we slowly add them back and start to recognize what food items work for me and which do not.

What can I eat?

We can eat meat, seafood, eggs, tons of vegetables, fruit, and plenty of good fats from fruits, oils, nuts and seeds.

What about support? I can’t live on chicken and broccoli.

First of all, there are millions of great food options out there. The only requirement is food preparation and planning. We will be creating a special Facebook group for this challenge which will offer a great resource for inspiration, moral support, recipes, and a forum to answer your questions.  We also will have a Paleo Potluck event at the Cove early in the challenge. This is a great time to talk to other athletes, share your favorite foods, and realize how much good stuff it out there. To many of you this may seem like an impossible challenge and people certainly do slip up but you will be surprised what strength you can find in community

What are the details?

Kickoff meeting: Thursday, February 8th  7:30 PM

Coach Brian will be going over the parameters of the Challenge. If for some reason you can not make this date, we will be providing handouts on how to get the most out of it.

Official start date: Monday, February 12th

This will give you a full weekend to get all your food prep done. We also will doing a tester workout (it will be the wod for the entire gym). When we have completed the challenge we will retest to see if you made any improvements.

Paleo Pot Luck: Wednesday, February 21st

Nine days into the challenge is a great time to share your favorite dishes with your other challenge brothers and sisters. This will give you a chance to talk to Coach Brian and Marina to get some advice and check-in on your progress and enjoy some great new food choices.

Challenge Workout Retest: Monday, March 12th

End of the Challenge: Wednesday, March 14th.

Cost: $40

Where do I sign up? You can sign up at the following link or just sign up on the Whiteboard. As you know from all the workouts we do at the Cove, personal strength and commitment can be found in a community working together. We are hoping we can have great participation during this challenge and would love for you to join the team.

WOD

Every 5 minutes for 30 minutes

400/300 M Row

10 Burpees

10 Toes to Bar

10 Hanging Power Snatch

 

Fitness: 75/55

Performance: 95/65

Open: 95/65

 

Coaches Tip: Today we go long with some technical movements. We hit some TTB in the skill work earlier this week, so let’s put that practice into action today.  The snatches will feel light (at first!) but pick something you can do in big sets under fatigue.

 

Jeff C. putting in the work for our Front Squat cycle…

Paleo Challenge Kick Off Meeting This THURSDAY!

 2018 PALEO CHALLENGE

 We are looking for MASSIVE participation in this challenge!  Keeping up with any change (especially when it comes to eating) is SO much easier then you have a great support system.  As they say, safety in numbers!

An athlete who eats well will perform better — it is that simple.  So, we want to enlist as many athletes as possible for a 30-Day Paleo Diet Challenge run by Coach Brian and Coach Marina!  We have had great success with the Paleo diet with many our existing members and it was instrumental in making massive changes for our Fresh Start Challenge athletes.   Most of all, you’ll learn a ton and it will be simple, easy and FUN!

For those that have not done any of our previous “elimination style” challenges let us give you some background on our philosophy. This is not about weight loss (although that will likely happen), it’s about cleaning out your system to learn what your body can and cannot tolerate.  We tolerate a lot of discomfort every day because of what we eat (or in many cases are  unaware that we could feel SO much better) and unless you use your body as a “control”, there’s no way to know if something’s disagreeing with you!

The focus is on real, unprocessed foods. Nothing from a box.  Think of the foods that are on the perimeter of the grocery store. We recognize that a number of modern agricultural items can be difficult for our body to process and by taking a break from them we get a chance for our bodies to reset. The “difficult” foods we look to avoid include dairy, grains, and legumes. After 30 days of avoiding these foods we can add them back to our diet and see what effect that might have.

What can I expect during these 30 days?

Our athletes have noticed many positive changes from improvements in body composition, to better skin and hair quality, sounder sleep, more energy, and stronger clarity in thinking. By focusing on clean, quality sources of food our bodies gets to really use the nutrients it needs and isn’t dealing with the stuff that hinders digestion. Upon completion of the diet we slowly add them back and start to recognize what food items work for me and which do not.

What can I eat?

We can eat meat, seafood, eggs, tons of vegetables, fruit, and plenty of good fats from fruits, oils, nuts and seeds.

What about support? I can’t live on chicken and broccoli.

First of all, there are millions of great food options out there. The only requirement is food preparation and planning. We will be creating a special Facebook group for this challenge which will offer a great resource for inspiration, moral support, recipes, and a forum to answer your questions.  We also will have a Paleo Potluck event at the Cove early in the challenge. This is a great time to talk to other athletes, share your favorite foods, and realize how much good stuff it out there. To many of you this may seem like an impossible challenge and people certainly do slip up but you will be surprised what strength you can find in community

What are the details?

Kickoff meeting: Thursday, February 8th  7:30 PM

Coach Brian will be going over the parameters of the Challenge. If for some reason you can not make this date, we will be providing handouts on how to get the most out of it.

Official start date: Monday, February 12th

This will give you a full weekend to get all your food prep done. We also will doing a tester workout (it will be the wod for the entire gym). When we have completed the challenge we will retest to see if you made any improvements.

Paleo Pot Luck: Wednesday, February 21st

Nine days into the challenge is a great time to share your favorite dishes with your other challenge brothers and sisters. This will give you a chance to talk to Coach Brian and Marina to get some advice and check-in on your progress and enjoy some great new food choices.

Challenge Workout Retest: Monday, March 12th

End of the Challenge: Wednesday, March 14th.

Cost: $40

Where do I sign up? You can sign up at the following link or just sign up on the Whiteboard. As you know from all the workouts we do at the Cove, personal strength and commitment can be found in a community working together. We are hoping we can have great participation during this challenge and would love for you to join the team.

 

STRENGTH WOD

8 Bulgarian Split Squat (each leg) (Video reference HERE)

8 Single Arm DB Row  (each arm)

4 Rounds

WOD

15 KB Swings

15 Sit Ups

10 Push Ups

8 Rounds

 

Fitness: 10 Push ups

Performance: 12 Push ups

Open: 12 Push Ups

 

Coaches Tip: For the strength work today we are using DBs and asking you focus on stability. You should move fast through the WOD.  It is a fair amount of push ups so we adjusted the volume accordingly.  

In case you missed the buzz, she got married!  Mrs. Hugo Carpen!

Paleo!!!!

 2018 PALEO CHALLENGE

 In case you missed our FB Live broadcast with details of the challenge, find some time and settle in to watch this (albeit a bit long) video! We are looking for MASSIVE participation in this challenge!  Keeping up with any change (especially when it comes to eating) is SO much easier then you have a great support system.  As they say, safety in numbers!

 

An athlete who eats well will perform better — it is that simple.  So, we want to enlist as many athletes as possible for a 30-Day Paleo Diet Challenge run by Coach Brian and Coach Marina!  We have had great success with the Paleo diet with many our existing members and it was instrumental in making massive changes for our Fresh Start Challenge athletes.   Most of all, you’ll learn a ton and it will be simple, easy and FUN!

For those that have not done any of our previous “elimination style” challenges let us give you some background on our philosophy. This is not about weight loss (although that will likely happen), it’s about cleaning out your system to learn what your body can and cannot tolerate.  We tolerate a lot of discomfort every day because of what we eat (or in many cases are  unaware that we could feel SO much better) and unless you use your body as a “control”, there’s no way to know if something’s disagreeing with you!

The focus is on real, unprocessed foods. Nothing from a box.  Think of the foods that are on the perimeter of the grocery store. We recognize that a number of modern agricultural items can be difficult for our body to process and by taking a break from them we get a chance for our bodies to reset. The “difficult” foods we look to avoid include dairy, grains, and legumes. After 30 days of avoiding these foods we can add them back to our diet and see what effect that might have.

What can I expect during these 30 days?

Our athletes have noticed many positive changes from improvements in body composition, to better skin and hair quality, sounder sleep, more energy, and stronger clarity in thinking. By focusing on clean, quality sources of food our bodies gets to really use the nutrients it needs and isn’t dealing with the stuff that hinders digestion. Upon completion of the diet we slowly add them back and start to recognize what food items work for me and which do not.

What can I eat?

We can eat meat, seafood, eggs, tons of vegetables, fruit, and plenty of good fats from fruits, oils, nuts and seeds.

What about support? I can’t live on chicken and broccoli.

First of all, there are millions of great food options out there. The only requirement is food preparation and planning. We will be creating a special Facebook group for this challenge which will offer a great resource for inspiration, moral support, recipes, and a forum to answer your questions.  We also will have a Paleo Potluck event at the Cove early in the challenge. This is a great time to talk to other athletes, share your favorite foods, and realize how much good stuff it out there. To many of you this may seem like an impossible challenge and people certainly do slip up but you will be surprised what strength you can find in community

What are the details?

Kickoff meeting: Thursday, February 8th  7:30 PM

Coach Brian will be going over the parameters of the Challenge. If for some reason you can not make this date, we will be providing handouts on how to get the most out of it.

Official start date: Monday, February 12th

This will give you a full weekend to get all your food prep done. We also will doing a tester workout (it will be the wod for the entire gym). When we have completed the challenge we will retest to see if you made any improvements.

Paleo Pot Luck: Wednesday, February 21st

Nine days into the challenge is a great time to share your favorite dishes with your other challenge brothers and sisters. This will give you a chance to talk to Coach Brian and Marina to get some advice and check-in on your progress and enjoy some great new food choices.

Challenge Workout Retest: Monday, March 12th

End of the Challenge: Wednesday, March 14th.

Cost: $40

Where do I sign up? You can sign up at the following link or just sign up on the Whiteboard. As you know from all the workouts we do at the Cove, personal strength and commitment can be found in a community working together. We are hoping we can have great participation during this challenge and would love for you to join the team.

 

STRENGTH WOD

Take 12 minutes to

Find a heavy weight in this complex 1 Deadlift + 1 Hanging Power Clean + 1 Power Clean

 

WOD

21-15-9

Power Clean

Push Jerk

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

Coaches Tip:  Some fun barbell work today!   The complex is meant to be a warm up for the workout and to get you thinking about how to move through different positions.  There is no overhead work in the complex, though, so we will make sure to get you nice and work for the jerks in the Metcon.

The 5:30a crew!  Our early birds turned into night owls!

Paleo Challenge Starting Soon!

 OH WHAT A NIGHT!
Grateful and blessed do not even describe the feelings we had following Saturday night’s 3-Year Anniversary Bash.  It was truly a night we will never forget.  We are not sure what we did in a former life to deserve such amazing people in this one… but we pinch ourselves daily.  Now that the party’s over and nobody has to worry about ‘what to wear’, let’s get back at it!

 

2018 PALEO CHALLENGE

 We are looking for MASSIVE participation in this challenge!  Keeping up with any change (especially when it comes to eating) is SO much easier then you have a great support system.  As they say, safety in numbers!

An athlete who eats well will perform better — it is that simple.  So, we want to enlist as many athletes as possible for a 30-Day Paleo Diet Challenge run by Coach Brian and Coach Marina!  We have had great success with the Paleo diet with many our existing members and it was instrumental in making massive changes for our Fresh Start Challenge athletes.   Most of all, you’ll learn a ton and it will be simple, easy and FUN!

For those that have not done any of our previous “elimination style” challenges let us give you some background on our philosophy. This is not about weight loss (although that will likely happen), it’s about cleaning out your system to learn what your body can and cannot tolerate.  We tolerate a lot of discomfort every day because of what we eat (or in many cases are  unaware that we could feel SO much better) and unless you use your body as a “control”, there’s no way to know if something’s disagreeing with you!

The focus is on real, unprocessed foods. Nothing from a box.  Think of the foods that are on the perimeter of the grocery store. We recognize that a number of modern agricultural items can be difficult for our body to process and by taking a break from them we get a chance for our bodies to reset. The “difficult” foods we look to avoid include dairy, grains, and legumes. After 30 days of avoiding these foods we can add them back to our diet and see what effect that might have.

What can I expect during these 30 days?

Our athletes have noticed many positive changes from improvements in body composition, to better skin and hair quality, sounder sleep, more energy, and stronger clarity in thinking. By focusing on clean, quality sources of food our bodies gets to really use the nutrients it needs and isn’t dealing with the stuff that hinders digestion. Upon completion of the diet we slowly add them back and start to recognize what food items work for me and which do not.

What can I eat?

We can eat meat, seafood, eggs, tons of vegetables, fruit, and plenty of good fats from fruits, oils, nuts and seeds.

What about support? I can’t live on chicken and broccoli.

First of all, there are millions of great food options out there. The only requirement is food preparation and planning. We will be creating a special Facebook group for this challenge which will offer a great resource for inspiration, moral support, recipes, and a forum to answer your questions.  We also will have a Paleo Potluck event at the Cove early in the challenge. This is a great time to talk to other athletes, share your favorite foods, and realize how much good stuff it out there. To many of you this may seem like an impossible challenge and people certainly do slip up but you will be surprised what strength you can find in community

What are the details?

Kickoff meeting: Thursday, February 8th  7:30 PM

Coach Brian will be going over the parameters of the Challenge. If for some reason you can not make this date, we will be providing handouts on how to get the most out of it.

Official start date: Monday, February 12th

This will give you a full weekend to get all your food prep done. We also will doing a tester workout (it will be the wod for the entire gym). When we have completed the challenge we will retest to see if you made any improvements.

Paleo Pot Luck: Wednesday, February 21st

Nine days into the challenge is a great time to share your favorite dishes with your other challenge brothers and sisters. This will give you a chance to talk to Coach Brian and Marina to get some advice and check-in on your progress and enjoy some great new food choices.

Challenge Workout Retest: Monday, March 12th

End of the Challenge: Wednesday, March 14th.

Cost: $40

Where do I sign up? You can sign up at the following link or just sign up on the Whiteboard. As you know from all the workouts we do at the Cove, personal strength and commitment can be found in a community working together. We are hoping we can have great participation during this challenge and would love for you to join the team.

 

STRENGTH WOD

Every 2 minutes for 12 minutes

10 Straight Leg Kipping Toes to Bar (Toes do not have to touch the bar)

8 V-Ups

8 Push Ups

 

WOD

35 Wall Balls

20 Box Jumps

12 min AMRAP

 

 

Coaches Tip:  The skill work today will be more challenging that it looks. You should scale the numbers back if needed and focus on quality of movement.  Toes to bar with straight legs will just mean a really good gymnastics kip and bringing the feet up.  8 V ups will be hard and tax similar muscles.

 

For those of you who couldn’t make it, you wouldn’t recognize the place…

DELAYED OPENING
OPEN  GYM
NOON – 2 PM
We are delaying the start of open gym not for snow but to nurse your hangovers.

WOD BEFORE YOU PARTY

COVE THREE YEAR BASH IS SATURDAY @7:30PM!
We CANNOT wait and hope to see ALL of you there (start time 7:30pm)!  Many of you have asked: what do I wear?  Can I bring my spouse? Can I bring anything?  How can I help? Hopefully this will give you some guidance and context.  In addition to the below we are looking for a few extra coolers (ideally big ones). If you could bring them in the next day or two before the party, that would be ideal so we can use them for set up on Friday and Saturday.  Just grab some blue tape from the storage closet and put your name on what you bring in!
What should I wear?  Dress is definitely “festive”, but you’ll see a huge range in attire.  We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day.  Our guidance would be to wear something you’d wear to a New Year’s party.  Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at a friend’s house.  Women wear everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.

Can I bring my spouse? Absolutely.

What can I bring? We have domestic beer, wine (red and white and sparkling) and will be serving a signature cocktail “The Cove Fizz” (vodka/cranberry/pineapple/gingerale).  If you have something specific you drink, feel free to bring it!!!  We will not be serving dinner, but will provide some really light snacks.  If you want to bring something (a tray of cookies, veggies or some finger foods, please do so!).  We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.  And only on trays we can dispose of please!

We have a google sheet if you want to let us know what you bringing.

How can I help?  As always, we are amazed at how generous this community is and how willing people are to just pitch in.  There are three ways you can help us make this party a huge success:

  1. We will have a few volunteers that will help us with ‘party maintenance’ oversight.  They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc.  You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
  2. Bring what you like.  See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it!  We want you to have what you love, but can’t provide everything for everyone.
  3. Have fun.  NOTHING is more important to us than you having a great time.  We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony.  Embrace the cheese.  Catch up with your fellow athletes, and meet some new ones.  And, as always, what happens at the Cove, stays at the Cove.

 

WOD

The Ghost 

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Coaches Tip: Here’s a video on this workout and Robert Guerrero.
 

Paleo Challenge and Coach Brittany’s Flex Nutrition

 2018 PALEO CHALLENGE

 We want to create an eating movement! As you know, a big focus for us this year at the Cove is providing greater nutritional support to our athletes.  An athlete who eats well will perform better — it is that simple.  So, we want to enlist as many athletes as possible for a 30-Day Paleo Diet Challenge run by Coach Brian and Coach Marina!  We have had great success with the Paleo diet with many our existing members and it was instrumental in making massive changes for our Fresh Start Challenge athletes.   Most of all, you’ll learn a ton and it will be simple, easy and FUN!

For those that have not done any of our previous “elimination style” challenges let us give you some background on our philosophy. This is not about weight loss (although that will likely happen), it’s about cleaning out your system to learn what your body can and cannot tolerate.  We tolerate a lot of discomfort every day because of what we eat (or in many cases are  unaware that we could feel SO much better) and unless you use your body as a “control”, there’s no way to know if something’s disagreeing with you!

The focus is on real, unprocessed foods. Nothing from a box.  Think of the foods that are on the perimeter of the grocery store. We recognize that a number of modern agricultural items can be difficult for our body to process and by taking a break from them we get a chance for our bodies to reset. The “difficult” foods we look to avoid include dairy, grains, and legumes. After 30 days of avoiding these foods we can add them back to our diet and see what effect that might have.

What can I expect during these 30 days?

Our athletes have noticed many positive changes from improvements in body composition, to better skin and hair quality, sounder sleep, more energy, and stronger clarity in thinking. By focusing on clean, quality sources of food our bodies gets to really use the nutrients it needs and isn’t dealing with the stuff that hinders digestion. Upon completion of the diet we slowly add them back and start to recognize what food items work for me and which do not.

What can I eat?

We can eat meat, seafood, eggs, tons of vegetables, fruit, and plenty of good fats from fruits, oils, nuts and seeds.

What about support? I can’t live on chicken and broccoli.

First of all, there are millions of great food options out there. The only requirement is food preparation and planning. We will be creating a special Facebook group for this challenge which will offer a great resource for inspiration, moral support, recipes, and a forum to answer your questions.  We also will have a Paleo Potluck event at the Cove early in the challenge. This is a great time to talk to other athletes, share your favorite foods, and realize how much good stuff it out there. To many of you this may seem like an impossible challenge and people certainly do slip up but you will be surprised what strength you can find in community

What are the details?

Kickoff meeting: Thursday, February 8th  7:30 PM

Coach Brian will be going over the parameters of the Challenge. If for some reason you can not make this date, we will be providing handouts on how to get the most out of it.

Official start date: Monday, February 12th

This will give you a full weekend to get all your food prep done. We also will doing a tester workout (it will be the wod for the entire gym). When we have completed the challenge we will retest to see if you made any improvements.

Paleo Pot Luck: Wednesday, February 21st

Nine days into the challenge is a great time to share your favorite dishes with your other challenge brothers and sisters. This will give you a chance to talk to Coach Brian and Marina to get some advice and check-in on your progress and enjoy some great new food choices.

Challenge Workout Retest: Monday, March 12th

End of the Challenge: Wednesday, March 14th.

Cost: $40

Where do I sign up? You can sign up at the following link or just sign up on the Whiteboard. As you know from all the workouts we do at the Cove, personal strength and commitment can be found in a community working together. We are hoping we can have great participation during this challenge and would love for you to join the team.

FLEX NUTRITION GETTING A FACE LIFT….

Roughly one year ago, Coach Brittany launched the FLEX Nutrition program.  F.L.E.X. Nutrition is a personalized nutrition plan designed to achieve your own unique goals; whether that be fat loss, muscle gain, performance or overall health. For those of you that more structure, guidance, and accountability with there nutrition – F.L.E.X Nutrition is a fantastic option.  Over the past year Brittany worked with 50+ individuals to get them one step closer to their goals.  As with any program, you learn, adapt and enhance.  We have seen what works, what can be improved and are excited to announce some changes in 2018.

FLEX Updates and New Pricing Structure

First Month: $125 – this includes a 60-minute sit down meeting with Brittany for her to learn about you and outline a detailed program for success. Be prepared to begin daily journaling of your food, workouts, and sleep for this initial 30-day period. The first 30 days will include frequent check ins from Brittany via email to monitor your progress.

After first month: $75/ month – This includes a 30-minute face to face monthly check in meeting/ InBody scan and check ins from Brittany to monitor your progress and make any necessary tweaks/ changes to your plan and one virtual check in.

A 3-month commitment is required to begin one-on-one nutrition coaching.

After the three-month commitment: Member will be rolled into a month to month plan with biweekly check ins for $75, move to once a month check ins for $50 or the member can choose to terminate their plan.

Brittany will be taking on 5 new clients this month, be one of the first to sign up in 2018!!!

Not sure yet? Want a FREE 15 Minute Info Meeting via the telephone? Email Brittany at flexnutrition.brittany@gmail.com

In addition to FLEX, each month we will be rolling out a series of information that is related to nutrition…anything from healthy habits, to recipes to nutrition fun facts!  You all have committed and made fitness a consistent in your life, now is the time to pull through your nutrition and really see a change in your day to day!  We are all in different phases of our journey and we want to ensure we have options that suit ALL of you!!!

 

PARTNER WOD
50 Pull ups
75 KB Swings
150 Wall Balls
2 Rounds
Alternate who is working and who is resting.
Fitness: KB – 35#/26# | WB – 14#/10#
Performance: Chest to bar | KB – 53#/35# | WB – 20#/14#
Open: Chest to Bar | KB – 70#/53# | WB – 20#/14#
Coaches Tip: This is not a typo, two rounds (300 wall balls). Use your partner and pick manageable sets in round one and look to push them in the second.

 

Liz B. lifting for two…