5FRx TRAIN This week let’s dive into the different Workout Types and the importance of varying training intensity. Sprint: Athletes are building in speed and never slowing down. Emptying the tank! Threshold: Athletes are finding the upper limit pace they can sustain during a workout without needing to slow down. Pacer: Athletes are strategizing to find the most efficient way to complete a high volume or high duration workout. Grind: Athletes are working at a slower pace to ge

5FRx SLEEP To improve sleep quality, let’s try not to drink alcohol during the weekday evenings. Alcohol may aid with falling asleep because of its sedative properties but it is extremely disruptive during later sleep cycles once the body begins to metabolize the alcohol. The disruptiveness to important restorative sleep cycles will leave you feeling exhausted and unrecovered the following day. To minimize negative effects of alcohol on sleep, studies show that at a minimum y

5FRx EAT The past few weeks we have been dialing in Quality of the food we eat. Now let’s dive into Quantity! This week, let’s focus on trying to limit snacking. Instead of snacking in between meals, try to have bigger meals or add another small meal to your day instead of having a typical snack. WOD FOR ALL CLASSES STRENGTH & POWER PART 1: "POWER SNATCH" Build to A Heavy Single Rep Power Snatch *Score = Heaviest Load METCON PART 2: "SCARFACE" For Time 2 Rounds: 8 Power Snatc

5FRx TRAIN This week let’s put our attention on developing a “training” mindset. The majority of our training sessions should be focused on improving for tomorrow, not about competing today. It is important to shift our focus away from the leaderboard, competing with other athletes in class, and putting big pressure/expectations on “how we do” in each individual workout. In order to improve, we need to step back and look at the big picture.

5FRx SLEEP This week let’s try to NOT hit the snooze button! Sleep science suggests that hitting the snooze button can not only disrupt healthy sleep patterns, but may leave you feeling drowsy for the rest of the day. Here’s why: -Hitting snooze throws off your body’s natural “wake up” routine -It conditions your brain into thinking “Just a few more minutes” instead of “Time to start the day” -When we fall back to sleep after our first alarm, our body more quickly falls back

5FRx "EAT" This week let’s try to eat vegetables at every meal! The International Journal of Epidemiology published a meta-analysis stating that eating 800g of fruits and vegetables each day can reduce your risk of heart disease, cancer, and stroke as well as overall mortality. Eating whole real foods is the best way to absorb the nutrients, vitamins, and minerals our bodies need. Metcon for all classes: "GOOD GRIEF" 5 Rounds x AMRAP 3: 4 Devil's Press 6 Toes to Bar 24 Double

METCON FOR ALL CLASSES [SWEAT/TRAIN/COMP] "NO SHIRT, NO SHOES, NO PROBLEM" For Time [38 Minute Cap]: 4,000 Meter Bike 2,000 Meter Row 100 Toes to Bar 2 Minutes On, 1 Minute Off *Score = Time it takes to complete the workout

Metcon for all classes [SWEAT/TRAIN/COMP] "TURN & BURN" 3 Rounds: 15 Double Dumbbell Squats 15 Double Dumbbell Shoulder to Overhead (15 Handstand Push-Ups [COMP ONLY])* 400 Meter Double Dumbbell Farmer's Carry 3 Rounds: 45 Air Squats 15 Double Dumbbell Shoulder to Overhead *Dumbbells: (50/35) (35/20) *Score = Time it takes to complete the workout

Metcon for all classes: "Hold On" [Sweat] 6 Rounds on the 4:00 1000 Meter Bike 10 Strict Press (45/35) 20 Front Rack Reverse Lunges (45/35) Remaining time. . . Rounds 1-2 Max Plank Hold Rounds 3-4 Max Hollow Body Hold Rounds 5-6 Max Seated L Sit Hold *Score = Sum Total Time accumulated in Hold "Hold On" [Compete/Train] 6 Rounds on the 4:00 1000 Meter Bike 10 Strict Press (75/55) 20 Front Rack Reverse Lunges (75/55) Remaining time. . . Rounds 1-2 Max Plank Hold Rounds 3-4 Max

5FRx TRAIN Mechanics. . . Consistency. . . THEN Intensity We want to work hard when we train but never at the expense of form and technique! Let’s make sure we are always crushing the fundamentals of form and technique THEN adding weight, speed, or intensity! Metcon for all classes: "Fluffy" Part One: [AMRAP 8]: Bike Calories Rest 2 Minutes *Score = Total Bike Calories Part Two: [AMRAP 8]: 1 Rope Climb (15') 10 Double Unders 1 Rope Climb (15') 20 Double Unders 1 Rope Climb (1