11.21.23

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.)

“The Small Pyramid”
On a 30 min running clock:
Complete as many rounds as possible of:
6 power cleans @ 155/105lb (70/48kg)
12 lateral burpees over rower
24 cal row
12 lateral burpees over rower
6 power cleans @ 155/105lb (70/48kg)
--rest 2 min between rounds--
Masters RX: 135/95 (61/43kg)

Scaled:
On a 30 min running clock, complete as many rounds as possible of:
6 Power cleans - 115/85lb (52/38kg)
12 Lateral burpees over rower (step allowed)
24 cal row
12 Lateral burpees over rower
6 Power cleans - 115/85lb (52/38kg)
rest 2 min between rounds

Beginner:
On a 30 min running clock, complete as many rounds as possible of:
6 Power cleans - 95/65lb (43/30kg)
10 Lateral burpees over Line (step allowed)
20 cal row
10 Lateral burpees over Line
6 Power cleans - 95/65lb (43/30kg)
rest 2 min between rounds

Scaling:
- For alternatives to rowing:
- 24 Cal Ski or Bike erg
- 20 Cal Echo Bike
- 10 Shuttle runs
- Perform the burpees as lateral over the bar as needed.