Saturday, April 12

“The best things to do with the best things in life is to give them away.”
― Dorothy Day

Announcement:

• We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.

• We will still offer 5:30pm Mon-Thurs during the week as well.

Nutrition Info: Habit Chaining

• Hopefully some of you have taken on one of the challenges we proposed yesterday.

• Today, we’re back to tools to assist with behavior change.

• From CF Nutrition, “Repetition is very important when creating new habits, as is allowing enough time for the habit to become fully developed.

• Start with small habits that are easy to change and then build upon them to develop new habits and substitute in more productive cues and behaviors.

• This is called habit chaining and habit swapping.”

WOD

Individual Version:

Every 5:00 for 5 sets:

400m run (sub 500m Row or 12oom/.75mi Bike)

25 Russian KB Swings (70/53)

Remaining Time: Rest

Partner Version:

Every 5:00 for 5 sets:

400m run (any split)

40 Russian KB Swings (70/53 - any split)

Then, in remaining time (any split):

AMRAP Row Cal (odd rounds)

AMRAP Push-Ups (even rounds)

Cool Down

Standing Quads

Banded Pull Aparts