11.15.23

Nutrition Focus for November: Portion Control
How to build your plate!
Protein = 1/4
Veggies = 1/3
Starchy Carbs = 1/4
Fat makes up the rest - and make sure there is some color!

Thursday Nov. 23rd - Thanksgiving Day
We will host one class at 10am - We encourage everyone to sign up for the Turkey Trot!
(Black Friday will be an abbreviated schedule of classes at 10am and Noon.)

Strength Part 1: Back Squat 1x1 90%
Within 10 minutes:
1 Back Squat @ 90%
*Build to 90% in 10 mins
Strength Part 2: Back Squat 3x3-5
Every 2:30, for 7:30 (3 sets):
3-5 Back Squats @ 77-82.5%

"Deadball"
3 Rounds for Time:
15 Deadlifts @ 225/155 lbs
30 Wall Ball Shots 10/9 feet @ 20/14 lbs
Time Cap: 9 minutes
*Masters RX @ 205/135lb (93/61kg)

Scaled:
3 rounds for time:
15 deadlifts @ 185/125lb (83/57kg)
30 wall balls @ 14/10lb to 10/9ft (6/4kg)

Beginner:
3 rounds for time:
15 deadlifts @ 135/95lb (61/43kg)
30 wall balls @ 14/10lb to 9/8ft (6/4kg)