WOD Blog

12/30 Wednesday - Close out the Year by Honoring Seven CIA Heroes

12/29/2020

Eleven years ago today a suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on after posing as a potential informant reporting on Al Qaeda. We are honoring the seven who died by doing the Hero Workout: The Seven.
Seven new stars were etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Please remember, we do not have any classes tomorrow, Friday or Saturday.
Have a happy and safe New Year!
We will see you again on Monday, Jan 4th.

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12/29 Tuesday

12/28/2020

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Get ready to row today! We are offering a rowing seminar on Saturday, Jan 9th. Click on the image to sign up! we have only ONE MORE SPOT!

We are offering a 5-week Wellness Workgroup to help you develop key habits.
You will be guided by a 406 Barbell coach and supported by your group as you develop key habits.
The key habits are:
Eat, Sleep, Move, Be, Do.

Eat - we will work on very specific healthy eating habits and educating you to make food choices that align with your lifestyle
Sleep - learn more about what our body does during sleep, how much you actually need and why, and find ways to prioritize sleep improve sleep hygiene,
Move - we will encourage you to move your body every day. You don't need to hit the gym every day; walking, yoga, skiing, all count for movement!
Be - Dial in what it means to be the best version of YOU! With so many priorities and interests it can be hard to keep it all in perspective. We will help you learn to manage your challenges so you can be who you were born to be!
Do - Whether it's personally or professionally, develop habits and action steps to move the needle closer to where you want to be.

All participants will receive access to weekly group video calls, daily accountability, and support from a 406 BarBelle coach, along with a plan to take forward into the new year.

If you're already working with a 406 Barbelle coach, that's great! Build on your current knowledge and take your wellness to the next level.

We are only taking 8 people for this challenge.
The New Year Healthy Habits Challenge starts on Monday, January 4th.

You'll get:

A Customized Plan - you'll create goals and actions with a 406 Barbelle coach to incorporate all 5 wellness topics
Support & Accountability - weekly group video check-ins with your coach, measurable feedback, private Facebook community support, and a printed calendar with daily and weekly challenges
Education - you'll learn sustainable strategies and tactics each week that build on each other to create a rock-solid wellness foundation.
Results - This 5-week challenge has been tested and proven to get you results.

The cost of the 5-week challenge is $125.
Winners are determined by:

Engagement with the group
Attaining personalized challenge goals
Establishing a new healthy habit with measurable results

The winner(s) of this challenge will get a cash prize.
Sign up below if you're ready to start 2021 on a solid foundation!

Click Here for The WOD

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1/1 Happy New Year!

12/31 New Year's Eve

12/30 Wednesday - Close out the Year by Honoring Seven CIA Heroes

12/29 Tuesday

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