1/6 Thank You and Good Luck Coach Noah!

Today's 11:45 class is the last class Coach Noah will teach until the summer. He is taking a full load this semester and needs to focus his time on his studies. Please join us in wishing Coach Noah good luck this next semester! If you can, please attend today's 11:45 class and show him how much you appreciate him! 
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Today is our first 2017 Row'd Royalty workout. We are so excited to have such a strong team this year! We have finished in the top 15 teams WORLDWIDE the last 2 years! We have trained you all to be strong and powerful rowers. It shows in our individual and team rankings. Remember, you compete against other folks your same age and height. Everyone can row and everyone can compete. It's not too late to join our 2017 Row'd Royalty Crew! 
Today's Workout 
Row'd Royalty Workout 17.1
​3 rounds of 
500m row
3 minute rest 
You will have three scores 
17.1A FASTEST 500M time
17.1B SLOWEST 500M time
​17.1C TOTAL rowing time

It's Foodie Friday!
Stupid Easy Paleo Sweet Potato
​Post Workout Frittata

Post workout nutrition is an important component of an effective recovery program. We encourage everyone to eat some protein and carbs within 40 minutes of your workout. This frittata is easy to make in a big skillet so you have portable leftovers. Enjoy! 

Get a free entry for the 2017 CrossFit Games Open when you purchase the new Nano 7!

Click on the image above to get your new Nanos.
This special Reebok Affiliate offer ends Monday!