January 30, 2018

2 Rounds of:
5 Dumbbell snatch
5 Burpees
5 Burpees over dumbbell
:30 Ski
5 Beat swings
5 Toes-to-bar
20 Double unders

21-15-9 reps of:
Dumbbell snatch 50/35; Maste55+r 35/20 (Alternating)
Burpees over dumbbell
*Rx Workout will be done using new CrossFit Open standards
Heats of 7
10 minute time cap

Rest 5 minutes

7 minute AMRAP
12 Toes-to-bar
15/13 Calories ski
30 Double unders

18-12-9 reps of:
Dumbbell snatch

Rest 5 minutes

7 minute AMRAP
12 Abmat sit-ups
10 Calories ski
20 Single unders

3 sets of:
1:00 Lizard stretch
10 Cat cows
1:00 Box stretch

Fia’s Fresh Meals

Fia’s is here tonight for a tasting from 4:30 PM to 7 PM

They work a little different from Fresh Meal Plan, which may work better for you. I grabbed this description from their website:

At Fias Fresh Meals, we want to make healthy choices easy. We have no plan to sign up for, no minimum required to order, and

no cost to register. Each week we publish a new menu on Wednesday’s and that opens the order period. The order period remains open until Saturday at midnight. At that time, we close the order period and finish preparing

your orders for delivery on Monday.

Easy right? Let me try to simplify.

  1. Register for an account.

  2. Review “This Weeks Menu” to choose

    your meals for the week

  3. Add item to shopping cart

  4. Check out and be sure to pick you gym as your “Drop-off Location”

  5. Pick up on Monday and enjoy your healthy meals all week.

Check it out !


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