01/10/20

Mike J & Carl

Holiday Party tonight at Kasey’s in Rockville Centre. 7:00pm-11:00pm.

$54 per person. Pay at the door.

All are welcome. Please join us!

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Friday Afternoon Class Schedule: 3:30pm, 4:30pm & 5:30pm.

Saturday Morning Class Schedule: 8:00am, 9:00am, 10:00am, 11:00am RockFit & 12:00pm Open Gym.

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New Year Macronutrient Challenge

Our Winter Macronutrient Challenge begins on Sunday, January 12th.
There’s still time to sign-up and get involved. Simply sign-up on the whiteboard by the coaches desk or email [email protected].

First meeting will be Sunday at 10:00am and the challenge will continue through until Sunday, April 12th. Please bring your payment for the challenge to the initial meeting as well as three goals you would like to achieve. The cost for the 3-month Challenge is $150.

The initial week of the challenge will be completed without your specific macronutrient numbers. Instead the focus will be on practicing good habits with your nutrition and beginning to track your food with the myfitnesspal app.

We like to think of this as a prep week. You will be provided a Macro Challenge Guide from Liz Foley. This guide will help you begin to understand macronutrient tracking and why it is such an effective way to lose weight, optimize performance and live a healthier life. You will also be provided with a list of 10 Habits to practice during the first week.

Each individual will receive their specific macronutrient profile within a week of our initial meeting and can begin tracking immediately.

All participants will also be given access to our private Facebook group. This is a very useful tool for sharing recipes, asking questions and general support from the other people in the challenge.

Remember, you cannot out-train, out-run or out-work a poor diet. Instead, learn to fuel your body with balanced macronutrients and take concrete steps to becoming the fittest, healthiest version of yourself, you can be.

Sign-up today.

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7 Rounds for Time:
20/16 Calorie Row
12 Burpees over the Rower
200m Run

34min Cap.

Sub 12/9 Cal Bike for Run.