Monthly on demand ordering available at both locations

Since we are kicking off the first full week of the New Year this will be an unofficial Wellness Week. Every day I will be posting something that requires your action or thought, or with one or both can significantly improve your well being inside and out. Best of all it will all be relatively simple, or at least thought provoking, and will fall in line with the overall goal of our community of better wellness every day.

Tuesday will be our first SFH Protein Order using our new system. As was announced last month we are a partner with Gameplan/Strength.com nutrition which is a great, simple way to get your supplements delivered right to your door. If you are not taking post WOD whey protein you must start doing so IMMEDIATELY. Stronger Faster Healthier is a great brand of locally sourced, clean whey protein that we will order for you on demand. At the beginning of each month an order form will be put out and ordered at the end of the week. You can order as much as you like. You will be charged on Friday when it is ordered and usually get the protein by the following Tuesday or Wednesday. There is charge only, no cash.

In short, taking whey protein after you workout is essential to your recovery for all the amazing work you do each day. If you aren’t almost immediately replacing the protein used to build and repair tissues your body starts various process’ of shutdown and starvation, not only minimizing your recovery but actually contributing to your lack there of as your body thinks it needs to fight for survival. Do it. If you don’t know much about it, ask. Or read here.

Make sure you read each night this week. Lots of good info coming your way.

MONDAY

Core Conditioning (Woburn)

Core : Accumulate a max combined total for each static movement in 3 minutes with 2 minute rest in transition

1: Hanging L- Sit from pull-up bar
2: Fore Arm Side Plank (L)
3: Fore Arm Side Plank (R)

Conditioning : “Baseline” AMRAP
8m AMRAP
Row 500M
40 Air Squats
30 Situps
20 Push-ups
10 Pull-ups

CrossFit

Strength : Deadlift

Find a 1 rep max in 20 minutes

WOD : 30-20-10
KB Swing 53/35
KB Walking Lunge (held at chest, alternating)
– 200m 1-arm Farmer’s Carry after each set, switch hands at turn

S/L1: Scaled KB

Rx+: 70/53, OH carry

The Program : TBD check back at 10pm

1. Strength and WOD Rx+

2. Clean work
EMOM 15m : 1 Clean DL with pause @ Launch 2 sec, 1 Hang Power Clean, 1 Squat Clean (floor)

3. Core Work
4 Rounds
20 GHD Situps
20 Russian Swings, heavy