DAILY WOD
 | Fri, Jan 27 2023 |  |
 | Happy Birthday: Carlie |
| 1-27-2023 WARMUP | 1-27-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
1-27-2023 METCON (Time) PICK YOUR POISON.... 😘 EVERY 2 MINUTES FOR 26 MINUTES OF: - 200m run OR - 250m row OR - 15/12 cal bike Rx: Complete as written Rx2: Do a shorter distance or less cals Rx3: WORK for 1:00, REST for 1:00 SCORE: Did you stay under 2 minutes each time... GOAL: This will not be an easy workout. Don't be deceived by its simplicity. Your focus is to move FAST and HARD for every interval, but within that, you should be hitting the EXACT same time for every interval if you are doing this perfectly. Regardless of how you do this, just work YOUR hardest.
| Elizabeth | ✔️ Rx | Run | | Carlie | ✔️ Rx | All 3 | | Jeanne | ✔️ Rx | Row | | Greg U | ✔️ Rx | Row | | Justin T | ✔️ Rx | All 3 | | Pam | ✔️ Rx | Row | | Aniki | ✔️ Rx | Row | | Diane | ✔️ Rx | Bike | | Alison | ✔️ Rx | Row | | Denise | ✔️ Rx | Row | | Dustin | ✔️ Rx | Run | | Susan | ✔️ Rx | Row | | Robbie | ✔️ Rx | Row | | Matt Br | ✔️ Rx | Run | | Matias | ✔️ Rx | Bike | | Jacob M | ✔️ Rx | Bike | | Jackson | bike/row Rx | | | Dale | ✅ Rx | | | Cole E | ✅ Rx | | | Willy | ✅ Rx | | | Katie E | ✅ Rx | | | Caleb No | ✅ Rx | | | Taylor T | ✅ Rx | | | Patrick | ✅ Rx | | | Kherri | ✅ Rx | | | Shane H | ✅ Rx | | | Nicole Ha | ✅ Rx | | | Alex P | ✅ Rx | | | Thomas C | ✅ Rx | | | Mindy | ✔️ Rx | | | Nicholas | Row Rx | |
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NEW YEAR NUTRITION CHALLENGE Jan 8, 2023 - Feb 19, 2023 (43 Days)  DAILY GOALS: - Eat 800g of fruits & veggies - Eat .8 grams of protein per lbs. of ideal body weight. (E.g. - Thomas wants to weigh 200lbs, so he will eat .8g of 200, which equals 160g of protein/day) WEEKLY GOALS: - Workout a minimum of 4 CFD workouts/week! - Complete 1 Weekly Programmed 'Extra' Sunday WOD!
| Lindsey C | | | Thomas C | | | Kelly S | | | Sarah Y | | | Hope | | | Nicole Ha | | | Mariah | |
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