NEWS

  • SAT WOD Recording
  • FINAL WEEK:
    • It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
  • SEMINAR
    • Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar this Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.

RECIPE OF THE DAY

Scott
Wayland
4:45pm Class

OAT/EGG WHITE BREAKFAST

INGREDIENTS:

  • 6 cups egg whites
  • 2.5 cups oats
  • 3 T cinnamon
  • Peanut butter + maple syrup for topping

DIRECTIONS:

  • Preheat oven to 350. Use coconut oil to grease 2.5 quart casserole dish (you can really use anything but make sure it’s covered).

  • In a large mixing bowl combine oats and cinnamon. Stir until combined. Add egg whites and stir. Pour into casserole dish, cover and cook for about 25-30 minutes. Use a fork and poke  the center of the “pancake” once it is firm, it is done. Optional, top with 2Tbs peanut butter and 1 Tbs maple syrup on your serving

WOD

“Wasted Energy”

METCON

500 Meter Row
400 Single Unders
300 Squats
2 Mile Bike
100 Leg Lifts

MASTERS

500 Meter Row
400 Single Unders
300 Squats
2 Mile Bike (1 mile run)
100 Leg Lifts

MOVE

500 Meter Row
200 Single Unders
150 Squats
1 Mile Bike (1 mile run)
50 Leg Lifts

WOD GUIDANCE & GOALS
Steady pace wins the race! The row will take around 2 minutes, do not sprint. The single unders will take around 3 minutes to complete 400 reps. Choose a steady cadence on the squats. Face a new direction every 50 reps, to keep count but also take a very brief rest to shake out your legs. The squats will take around 5-7 minutes. The bike (or run), again at a steady pace, will take around 8 minutes and the leg lifts, break into sets of 20, will take 3-4 minutes. Target 25 minutes.

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HOME WOD

400 Meter Run
200 Jumping Jacks
300 Squats
1 Mile Run
100 Leg Lifts

ENDURANCE

Today’s workout