Friday, October 23rd

Back to Basics tomorrow Saturday at 9:00 am.

WODtacular October 31st from 8-10 am no back to basics or oly that day just come throwdown with your Ute pals. Its going to be scaretacular.

How the Nutrition Challenge WORKS

Here is some initial information about the nutrition challenge to better help make your participation decision. Please let me know no later than November 1st if you plan on doing the challenge so that I can add you to our facebook page. Remember the kick off meeting is November 5th at 6:30 pm At this meeting we will go over just how the Macros work and other nutritional specifics. Dont worry Ill give you all the tools you need to be successful.
• Buy in $100.00 This is a deal….. I am going to be working hard for you and available to you for questions and support via the private facebook page. My office hours are Tuesday, Wednesday, Thursday from 12:30-2:30pm This is when I will get back to you with personal/group feedback.
• Make sure you are part of our private Ute Macros Challenge facebook page this is where you will post your age/height/weekly weight updates, food logs, questions, and weekly summary of how you have been doing. More details about Macros and what to eat once you are committed.
• The Challenge starts November 9th through TBD but really the rest of your life. NO FOODS ARE OFF LIMITS. So this challenge can be done by everyone. We will talk more about this at the kick off November 5th 6:30 pm

ARE YOU IN?!?!?!?

PRE:
4 rounds, for WEIGHT, of:
8 Front Squats
8 Pull-ups
1 Minute Double under practice

ADVANCED:
Front Squat 6,3,3,2,2,1,1 (Start at 80% and increase if/when possible)

WOD:
3 rounds, for TIME, of:
500 Meter Row/Ski
400 Meter Run
30 Kettlebell Swings
20 Lying Leg Raises
10 Seated Dumbbell Strict Presses

ADVANCED:
3 Rounds for time of:
500 Meter Row/ Ski
60 Double Unders
30 KBS 70/53
15 Strict HSPU
10 Toes to Bar
5 Bar Muscle ups

EXTRA:
Snatch Balance + Hang Snatch + Snatch + Overhead Squat 5×1+1+1+1