Monday Back Squat
Tuesday Partner Conditioning: 4 Rounds P1: 750/600m Row P2: AMRAP
Wednesday Bench Press
AMRAP 12
Thursday
Friday
EMOM: 20
Friday 2/10/23
“What is important is seldom urgent, and what is urgent is seldom important.” Dwight Eisenhower 
Getting fit is more about being consistent than it is about being the strongest! 
 AMRAP 35:
Bike Calorie, 3 mins
To the casual observer, our workouts might appear to be too easy, or at the same time, too hard. That depends upon the individuals experience and pre-existing physical condition. Our workouts are designed to meet the individual needs of the participants. We routinely have classes with a variety of participants, from teenager to octogenarian, from beginner to seasoned athlete, working out together and leaving with both a sense of challenge and fulfillment. Give us a try and see why we are different from your previous fitness experiences. Call or text Dr. Landry at 724-454-6106 for a Free-Trial! 
Scaling: Choose a dumbbell with which you can lunge 25 ft without setting it down. Newer athletes can reduce the number of rounds, reps of the single-unders, and distance of the lunge so the workout can be completed in under 15 minutes.
*Score is total rounds and reps completed in 30 minutes (EX: 5 rounds of Cindy + 8 calories rowed at 30 minute mark, score would be 5+8)
The same stores that sell you over-the-counter medicines are also selling chips, sodas, candies, alcohol, cigarettes, and many other disease causing products! To say it's hypocritical is a generous assessment. 
The Zone Diet moderates the insulin response by limiting the intake of refined sugars and keeping all other carbohydrates to about 40% of the diet. Insulin is released by the pancreas after you eat carbohydrates, and while it assures that your cells receive the necessary blood sugar, it also inhibits fat burning, converts almost half of your dietary carbohydrate directly into fat and causes hunger. 
In 1993 McGinnis published the most significant causes of death in the United States in the journal of American Medical Association. The top three causes of death, or smoking, over eating, and a lack of exercise. They are all houses that are within our control. JAMA.1993 Nov 10,270(l8):2207-12. Actual causes of death in the United States. McGinnis JM1, Foege WH 
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