Thursday 12/13/18
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Thursday 12/13/18

Mark your calendars! Come hang out with us next Thursday at Two Birds Taphouse on the square. Meet the rest of the MVMNT community and let’s hang out 👋
To allow time for festivities, on 12/20 and 12/21, we’ve adjusted the schedule. We will have a Functional Fitness class at 5:30pm on 12/20, but there will be NO 6:30pm class on the day of our Holiday Social (12/20). The Friday 6am class on 12/21 will be cancelled as well. Normal schedule resumes at 9am.

Who doesnt love snacks?!
Here are some fun easy snack ideas if you’re getting kinda bored with your current offerings. (Your specific snack needs may vary).

Morning
Protein and fiber may help you eat less lunch. Try 1 boiled egg and 1/2 avocado.
Adding chia to yogurt may cut hunger and curb sugar cravings.
Oatmeal can be super filling too.

Afternoon at Work
Berries and nuts can be fast filler uppers.
Red peppers (high in water!) dipped in guacamole, yummmmm.
Hummus + Carrots provide steady energy rather than a blood sugar spike/plummet.

Post Work Snack
PB and banana half sandwich can be a fun pre-gym snack that wont weigh you down.
Tahini is a good source of protein and healthy fats. Drizzle it on a fiber-rich baked sweet potato.
Crackers and spreadable cheese are also an option. Just make sure you pre-measure the crackers and don’t pull from the bag or box.

Before Bed
Cottage cheese, sliced banana, and roasted walnuts can be a sleep-aiding combo.
Yogurt, milk, banana, and tart cherries (that contain melatonin) can make a nice shake.
Quinoa with canned salmon and a black olive spread for protein and omega-3s!

Just some ideas, MVMNT. If you have anymore, let us know on instagram what your fave snack is!
Right choices with your snacks can help build muscle and facilitate weight loss; the wrong snacks will not do those things.

Warmup
0:00 – 8:00
Speed Ladder

8:00 – 20:00
Instructor Mobility

20:00 – 30:00
Review/Practice skills for today’s conditioning.

Conditioning
30:00 – 60:00

“Rhizomatic”

5 Rounds
Start at any station, work your way through all 5 movements.
45 seconds of max effort high quality work followed by 15 seconds of transition:

Landmine Alternating Lunge to Press
Burpee Lateral Shuffle
Battle Ropes – slam to circle out
Reverse Overhead Wall Ball
Jump Rope
Rest