3 Rounds for time

400M Run

12 Snatches (M-65#, W-45#)

21 Pull-ups

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Please remember that this Saturday is a "free" workout @ 11am.  Please bring your family, friends, neighbors, co-workers, etc.  All fitness levels welcome!

We all love to dine out. Here are some simple steps to make staying In The Zone easier when you’re at a restaurant.

Zone Rules for Dining Out

  • Never eat the rolls. If you’re going to eat carbohydrates, save it for dessert.
  • Always choose a low-fat protein entrée and ask to replace any starches or grains with extra vegetables.
  • While waiting for dinner, have a glass of water.
  • If the low-fat protein you order is significantly greater than the size of your palm, take the excess home.
  • Determine whether the carbohydrates on your plate are favorable or unfavorable. If you’re eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion.
  • If dining out is not complete without dessert, then don’t eat any carbohydrates during the meal. Order whatever you want for dessert, but eat only half.