Saturday, July 19

“You cannot out-train a bad diet, at least not forever. Being consistent with workouts is important, but so is nutrition.”

—Pat Sherwood

• No Saturday Community WOD this week.

• Kills us to cancel a class, especially a Saturday, but we've got 3 coaches out of town, and 2 are working their main jobs.

• Hit Ben up at 828-338-9718 if you need a code to access open gym on Saturday. I’ve posted a WOD below if you want to get one in!
  
  Coach Heather will be rocking tomorrow’s Sunday 9:30am class, which will have a community wod setup with partner and individual options. See you then!

Would be a good opportunity to get outside and so something active in our incredibly beautiful area. Hiking, swimming, running, biking, whatever. We’re so lucky to live here.

Also, it’s a good opportunity to do some shopping and meal prep and/or research on a nutrition lifestyle that is sustainable and workable for you. I’m happy to talk more with ANY of our members about what I’ve seen that works best for athletes looking to lose weight, become leaner, gain mass, or just eat healthier, less-processed, whole foods. I’m not a nutritionist, so I won’t tell you what to eat, but I can share experiences and resources that can support you in this important work!

Individual Version:

5 rounds for time of:

18 Pull-ups (or 6 Muscle-Ups)

9 Dips

Walking Lunge, 30 m (down and back in the gym)

Air Bike, 2000 m

Athlete Instructions

For time, or not.

Pull-ups- any style

Dips- any style

Partner Version:

• Any split

• AMRAP 30