NEWS

  • SAT WOD Recording
  • FINAL DAY OF THE WELLNESS CHALLENGE: Get your points into Triib!!

RECIPE OF THE DAY

Holly
Wayland
5:30am Class

NO BAKE OATMEAL ENERGY BARS

INGREDIENTS:

  • 1 cup rolled oats
  • 1/2 cup ground flax seeds
  • 1/2 cup nut butter (I usually use RX Vanilla Almond butter SO YUMMY!!)
  • 1/3 cup honey
  • 1 tsp. vanilla extract
  • 1/2 cup unsweetened cocoa chips* (sold at Trader Joe’s)

DIRECTIONS:

  • Combine all ingredients in a medium sized bowl and mix well.
  • Roll about 1 tbsp. of the dough between your palms to form a small bowl. Place on a baking sheet that has been lined with parchment paper (or sprayed with cooking spray) and freeze for one hour. Enjoy!

WOD

“Family Man”

METCON

100 Burpees
150 Wall Balls
200/150 Calorie Row or 2K Run
*partition anyway anyhow

MASTERS

100 Burpees
150 Wall Balls
200/150 Calorie Row or 2K Run
*partition anyway anyhow

MOVE

50 Burpees
75 Wall Balls
100/75 Calorie Row or 1K Run
*partition anyway anyhow

WOD GUIDANCE & GOALS
SO MANY ways to partition this number! YOU get to decide based on your strengths and weaknesses. Do smaller sets of burpees and more rowing, do bigger sets of wall balls and less rowing/burpees. The possibilities are endless. My suggestion… 10 rounds: 10 burpees, 15 wall balls, 20/15 calorie row. If you feel like those sets are to big you could do 25 rounds: 4 burpees, 6 wall balls, 8/6 calories. Choose the rep scheme that will keep you moving forward! Target 30 minutes.

Courtesy of CFV

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HOME WOD

100 Burpees
150 Squats
2K Run
*partition anyway anyhow

ENDURANCE

100 Burpees
150 Squats
2K Run
*partition anyway anyhow