WOD 01-19-2015

The prepared meal program is good to go starting today. Tre Luna will be delivering meals daily Monday-Thursday at CFR. You can request the Paleo option. Meals are $10. You must order before 12:00 on the day you want the meal. Below you will find this weeks menu. I have had several meals from Tre Luna. They are very tasty and the portions are generous.
You can contact them through their website or by phone 205-322-3463. Just be sure to tell them to deliver to CFR. They deliver around 4:30. Make sure you take your meal home when you leave the gym. We will not store your meal overnight.
Monday- Chicken and Mushroom, Spinach Penne Pasta!
Paleo- Grilled Chicken and Sauteed Mushrooms, Sauteed Spinach with Spaghetti Squash!
Tuesday- Baked Salmon, New Potatoes, and Grilled Asparagus!
Paleo- Roasted Vegetables!
Wednesday- Skirt Steak & Broccoli Stir Fry with Cashews!
Paleo- Riced Cauliflower!
Thursday- Roasted Chicken w/ White BBQ Sauce, Bake Potato, Collard Greens!
Paleo- Baked Sweet Potato

The CFR Nutrition Program gets started. Thanks to everyone who came out to the seminar on Saturday. We had a great turnout and we are excited to see everyone make the transition to a healthy sustainable lifestyle. Be sure to take some pics and measurements do you can track your progress.

20 Min. AMRAP
5 Bar MU
10 Burpees
15 squats

Skill: 40 hollow rocks
Mobility: 3 drills from the front rack chart.