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April 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Hang Power Snatch (Position #1) 3.3.3.3.3 B. Hang Power Snatch (Position #2) 3.3.3.3.3 C. Overhead Squat 3.3.3.3.3 D. For Time 200m Run 40 WBS 200m Run F - 35/25 P - 55/45 S - 70/55 *5 Minute Time Cap *Score time of completion

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Max height box jump - 20 inches - 24 inches - 28 inches - 30 inches - AND BEYOND!!! *12 Minute Clock B. For Time 10 KB Swings 15 Box Jump Overs 20 KB Swings 15 Box Jump Overs 30 KB Swings 15 Box Jump Overs 40 KB Swings 15 Box Jump Overs 50 KB Swings 15 Box Jump Overs F - 35/25lbs. & 20" box P - 55/45lbs. & 24" box S - 70/55lbs. & 24" box  

Hey gang! We have officially wrapped our first Squad Goals meeting. I hope you all had a wonderful time getting together outside of class on a weeknight! I want to expand on the new squad goals meetings by diving in to how important it is to be a part of this group to keep you accountable to the goals you have set individually and as a group. You’ve set your goals…now what? What do you plan to do differently to ensure that you actually reach your goals? For most, change in your

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. For Time 800m Run 21 Deadlifts 15 Hang Power Cleans 9 Front Squats 400m Run 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 200m Run 12 Deadlifts 9 Hang Power Cleans 6 Front Squats F - 75/55 lbs. P - 95/65 lbs. S - 135/95 lbs.

Ever tried Coconut Aminos? This is the soy-free healthy equivalent to soy sauce, and in my opinion, even tastier! With 60% less sodium than soy sauce, this gmo-free, aged organic coconut tree sap is a great additive to many types of food including fish (especially tilapia), any sautéed vegetables (especially broccoli + minced garlic for a real asian cuisine), rice or rice noodles, chicken, and whatever else you can come up with. :) You should find this delicious condiment at your local Whole Foods or online (Amazon or Thrive Market). Here is one of my favorite recipes

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Strict Bar Dips 9.9.9.9.9.9 B. Strict Pull-ups (Banded if needed) 6.6.6.6.6 C. Bar Muscle Up & Progressions 3.3.3.3.3 D. For Time  200m Run 200 Double Unders *Single Unders x 2 *5 Minute Time Cap *Score time of completion or total reps