11.07.23

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!

Saturday, Nov. 11th @ 9am - CHAD 1000X Challenge
Hero Workout for Veteran's Day
This will be the only workout for this day with 3 Different Options.
Option 1 - In Teams of 2:
45 min AMRAP: Loaded Box Step Ups @ 20in box
Option 2 - In Teams of 2:
1000 Box step ups @ 20in box
Option 3 - Individual Challenge:
For time: 1000 Box Steps Ups @ 20" box

Thursday Nov. 23rd - Thanksgiving Day
We will be closed - We encourage everyone to sign up for the Turkey Trot!
(Black Friday will be a regular schedule.)

“Tortoise and the Hare”
On a 30 minute running clock:
Accumulate as many sets as possible while increasing pace per set:
400m run
12 hang power cleans @ 135/95lb (61/43kg)
12 front squats @ 135/95lb (61/43kg)
12 CTB pull ups
--rest 90 sec between sets --
*negative splits*
*Masters RX: 115/80lb (52/36kg)

Scaled:
On a 30 minute running clock, accumulate as many sets as possible while increasing pace per set
400m run
12 Hang power clean (95/65lb) (43/30kg)
12 Front squats (95/65lb) (43/30kg)
12 Pull ups
--rest 90 sec between sets --
*negative splits*

Beginner:
On a 30 minute running clock, accumulate as many sets as possible while increasing pace per set
300m run
12 Hang power clean (75/55lb) (35/25kg)
12 Front squats(75/55lb) (35/25kg)
12 Ring Rows
--rest 90 sec between sets --
*negative splits*

Scaling:
- If you are unable to run substitute:
- 15 Shuttle runs
- 500m Row or Ski
- 1000m Bike