Nutrition for Health and Fitness

Nutrition 101

Is eating for health and fitness really that hard? Well, it is if you don’t know how to get started! Join Coach Nikki and Coach  Dave to get the scoop on

What is Paleo?

How do I Zone my food?

Optimal vs Optional Supplements

FREE  Seminar on Sunday, May 20th at 5pm at the 609 W. Whitestone Location – Bring your own chair!


OPEN GYM – Saturday at 9:30am – Come get your WOD on!

Saturday, May 26th – NO OPEN GYM!!! IDI Finals instead!


Dymanic Warmup

6 of each lunge stretch

leg cradle

hand walks

pvc arm circles

press ups
Group warm up

6 count burpees

10 each of jacks

high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)


push ups (2nd round hand release)

The filthy fifty.
50 Box jump

24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

MaD mobi


Press ups

Knee on the wall

Corner stretch

Calf stretch


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