09.26 – Saturday Partner WOD

Saturday Partner workouts at West & Mohawk at 8:00 or 9:30 am. Don’t have a partner? Come in anyways! We’ll partner you up with someone (safely) or give you a great solo version of the workout.

Saturday’s Partner WOD

Scaling Options

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09.25 – Friday!!!

If you missed the Hero WOD on Tuesday for Bingo, then make sure you join us on Sunday at 10:15 am to get it done! We’ll see you there!

Friday’s WOD

Scaling Options

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09.24 – Thursday

All current apparel is on sale!

Can’t make it in? No problem. Message Andrew and he’ll set it aside for you. Let us know and we’ll even have it delivered to West for you! Whatever you’d like, just make sure to mark it down on the clipboards and we’ll take care of it for you.

$25 for hoodies, sweats, and sweatshirts

$10 for t-shirts and tanks

Thursday’s WOD

Scaling Options

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09.23 – Wednesday

“Do you recognize that tasty bakery product from a well-known coffee chain? I love doing these comparisons, because 1) it’s still shocking to me; and 2) hopefully, it helps you understand why we have so much diet confusion.

It’s likely very true. You aren’t eating the box of cookies or pint of ice cream every night. You likely don’t eat “that bad.” And yet you don’t have to, to stymie progress. Modern day foods are calorie bombs. One slice of pound cake has 54% more calories than a plate (904 grams by weight) of fruits and vegetables!

If you ate the pound cake, you are likely looking for a snack before lunch. Yet, you would feel completely stuffed to the gills if you attempted to eat that #800gChalllenge plate before lunch. We have to remember the feeling of fullness does not correlate with calories consumed.

Note: the fruit and veggie plate beats out almost all of the store’s bakery selection on the basis of calories, save for the plain bagel (without spread), or cake pop.” – EC Synkowski

Check out more great info on nutrition over on EC’s Instagram, click here!

Wednesday’s WOD

Scaling Options                         

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09.22 – Tuesday

Sgt Major Jerry Dwayne Patton

For those of you participating in Bingo, Tuesday we’ll be doing the Hero WOD Jerry! Make sure to get in and get this square marked off!

Additionally, make sure you’re hydrating appropriately for these cardio days!

Tuesday’s WOD

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