Happy Thursday everyone! Lets start the new year with GOALS!   Fitness for one and

please join the coaches and peeps as we do a dry month of

NO alcohol and eating clean!

Clean eating  80/20 rule, 80 percent you eat clean..20 percent you have what you want.

2 fruits a day

5-8 cups pf veggie a day

2-3 tbsp of good fat

3 – 4-6 0z servings of lean protein

2 – 1/2 cup of carbs…. use veggie as you base. eg lettuce wraps, spaghetti squash for pasta ect.

1 – dairy … choose cream for coffee and no sugar milk alternatives

Work of intermittent fasting.. give you body a minimum of 12 hours to digest your food. Goal can be up to 16 is you chose.

Not eating enough food or the right food will not fuel your body to get you results you want!  Hard work, love of self and drive gets you there.  FUEL UP and see the difference.

Strength  5x

10 bottom up front squats , sit down in your squat thats the bottom, rack weight accordingly

3 dive bombers

AMRAP 20:

25/18 Calorie Row
50 Double Unders/ 100 s skips 
3 Rounds of “The Chief” (135/95)

1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats