Wednesday

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

ALL CLASSES OPEN

CrossFit Essentials

6pm

"Kettlebell Complex"

Complete 5 rounds of:

#35

5 Right Arm KB Snatch 

5 Left Arm KB Snatch 

10 KB Swings (FULL) 

10 Goblet Squats

*The time it takes to do a round must hold plank position for same length of time 

**10 burpee penalty for setting weight down during individual round - must be completed immediately 

*** If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

Why Should I Stay Hydrated?

provided by: Heather Weissich

#1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)
#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
#3. Even MILD dehydration will slow down one's metabolism as 3%.
#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a  University of Washington study.
#5. Lack of water, the #1 trigger of daytime fatigue.
#6. Preliminary research indicates that 8-10 glasses of  water a day could significantly ease back and joint pain for up to 80% of sufferers.
#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%  and one is 50% less likely to develop bladder cancer.