Nutrition Challenge starts next week. No Open Gym this Saturday.

11:15 am meeting – For those who have completed our challenges in the past
• We will be revisiting macro goals and reviewing the spring challenge guidelines
• This should last about 15-20 minutes
• If you’ve done these before, please don’t skip this meeting. It’s important that you touch base with us and set current goals for this challenge.

12:00 meeting – For first-timers and those who would like a refresher
• We will be providing an overview of phasic macro dieting and assisting you in setting up individual macro goals. We will also explain the structure and guidelines for the challenge.
• This should last about one hour.

Clean (3 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 10 min EMOM 3 reps @ 65% OF 1RM or 185/125
Opt. 4 Accessory Work
Metcon (AMRAP – Rounds and Reps)
Partner WOD
15 min AMRAP:
100 Calorie Row/ Bike Rx+
50 Thrusters
20 Pullups/Muscle ups

Rx Empty Barbell