It’s membership time again, if you don’t pay online please bring payment to your next class.
Starting 6/1 we are now offering Open Gym times from 10:00am-12:00pm every Monday, Wednesday, and Friday. Remember we have a 9am class and a noon class so open gym will start and end at these exact times. Open gym will be a time for you to come in and work on skills, drills, strength, lifts, or hit a wod you missed. Please understand that a coach will always be present but these classes aren’t “coached”, you will be in charge of your own time and what you choose to do in that time.
45 sec Strict Pull-up (we will be using bench assisted pull-ups and the segmented and eccentric pull-up as scaling options today which will be shown in class)
rest 45 sec
We have no Option 2 today! Here’s why: “the large majority of your daily caloric expenditure comes from your Basal Metabolic Rate (or BMR), the calories burned to sustain your bodily functions on a daily basis. One of the most effective ways of increasing your BMR is through increasing the amount of lean muscle mass on your body. This is, of course, only achievable through weight training, preferably in the form of deadlifts, squats, presses, and other multi-joint, compound movements. You see, for every pound of lean muscle that you add, you will burn approximately 50 calories more per day. That might not sound like much but keep in mind if you swap out 5 pounds of fat for 5 pounds of muscle, you will burn close to 300 extra calories a day before you even hit the gym.” -CJ Martin
Mix the salt, garlic, onion, thyme and rosemary and pepper all together. Use a dish large enough to hold all the duck pieces in a single layer. Sprinkle 1/3 of the mixture on the bottom. Gently lay your soon-to-be duck feast on the bed of salt (skin side up). Any stroking and whispering on your part is purely voluntary and kind of creepy. Dust the rest of th […]