August 29, 2018

5 minute AMRAP –
5 burpees
5 box step-ups/box jumps
5 wallballs
:30 airbike

For time:
100 meter sled push RX 140/90; Masters 90/50
12 box jumps RX+ 30/24; RX 24/20; Masters 20/12
18 wall balls RX+ 30/20; RX 20/14; Masters 14/10
24 burpees to a target

100 meter sled push
10 box step ups
15 wall balls
20 burpees

3 sets of:
10 Hex bar deadlifts
5 each side reverse single leg lunge with raise

1:00 pigeon stretch each side
1:00 couch stretch each side


Nerd Nite 

Join Flynn and I, Co-Nerds of Nerd Nite Vero Beach, tonight (8/29) at Post & Vine. Our topic is “Sports” and you’ll hear Randy Kerperien (VS+C

member) talk about sports betting; Ryan Scarpa (VS+C member) discuss negotiating deals for pro athletes and Tiffany Corr shed light on what it’s like being a NBC Sports broadcaster.

This is great line-up! See you at 6 PM at Post & Vine for a little drinking and thinking.

Ride or Die Reminder

Ride or Die is getting full each week! Last week we had to turn people away. So, join the fun and sign up here:

Casein Protein 

Many of you ask about the difference between casein and whey proteins. They are both dairy proteins, but casein is slower-digesting, which makes it perfect to take at night before bed (it keeps you satiated). It doesn’t

mix quite as well as whey, so I prefer to make a “pudding” out of it and eat it as dessert. If you find yourself routinely short on your daily protein goal, this may be a good option.

I have samples of casein pudding at the gym, take one home and see how you like it.

Our Ascent Casein protein is now 25% off through the end of September or when our stock is gone. 

Protein Pudding:
1 scoop Ascent Casein Protein
5 oz unsweet almond milk (coconut or cashew is fine, too)
Mix and chill for a few minutes.


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