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Monday February 12


Nutrition Coaching w/ Coach Kim

Our very own Coach Kim and CrossFit Garden City are collaborating on her newest endeavor since completion of her Masters Degree in Applied Clinical Nutrition. We present to you…Nutrition By Nash. Whether you are looking to improve your quality of life, optimize your overall health, lose weight or increase your sports performance, her personalized nutrition program will help you reach your goals.

There are flyers with more information and available packages at the front desk.  

For more info, contact: Nutritionbynash@gmail.com

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Workout of the Day

Warmup

Dynamic Stretch

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2 sets:
30 second Bike Sprint
5 Parallette-Facing Burpees
5 Sandbag Squats (build to workout weight)

Part 1

Back Squat (20X1 tempo)
10-10-5-5-2-2-1-1

Perform a set every 2 minutes

Loading Guidelines: 
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 60%
Set 3: 5 reps @ 70%
Set 4: 5 reps @ 80%
Set 5: 2 reps @ 85%
Set 6: 2 reps @ 85%
Set 7: 1 rep @ 90%+
Set 8: 1 rep @ 90%+

Part 2

For time: 
30/25 Calorie Bike Sprint
20 Parallette-Facing Burpees*
15 Sandbag Squats (175/125)

* Sub Burpees to 6″ target if jumping over Parallette too challenging or slows you down too much.

Post loads and time to SugarWOD.

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