DELIVER LIFE CHANGING RESULTS. - CrossFit | Nutrition€¦ · 02/02/2020 · improve your...
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FEBRUARY 2020 Check out all the goodness that’s happening at Live Active 563 in this month's newsletter. Below you’ll see a mix of upcoming events, near and far, reminders, and things to keep in mind on your fitness journey. As usual please share any questions, concerns, comments, you may have!
Transcript of DELIVER LIFE CHANGING RESULTS. - CrossFit | Nutrition€¦ · 02/02/2020 · improve your...
FEBRUARY 2020Check out all the goodness
that’s happening at Live Active 563 in this month's
newsletter.
Below you’ll see a mix of upcoming events, near and far, reminders, and things to
keep in mind on your fitness journey. As usual
please share any questions, concerns,
comments, you may have!
WE ARE COMMITTED TO IMPROVING THE LIVES OF OUR MEMBERS THROUGH NUTRITION, FITNESS & COMMUNITY.
WE ARE ON A MISSION TO BUILD MEANINGFUL RELATIONSHIPS, PROVIDE A REMARKABLE EXPERIENCE AND
DELIVER LIFE CHANGING RESULTS.
150 WOD CLUBSO MANY PEOPLE MADE IT THIS MONTH! WE ARE
WORKING HARD TO GET ALL THE PICTURES - HERE ARE THE NAMES! CONGRATS!
Adam V.
Chris K.
Matt L.
Jessie P.
Debra S.
Nick H. Tony B.Jared K.Heather BK
Allison T.Sonya S.Matt B.Tomica T.Taylor F.
JANUARY CONSISTENCY CLUBCONGRATS TO ALL THE PEOPLE WHO MADE IT TO OUR CONSISTENCY CLUB!
12 + WORKOUTS PER MONTH!!! Lauren Melik - 23 Michelle Tortorella - 23 Matt Lawson - 22 Amy Bartels - 22 Libby Wilson - 21 Mike Puthoff - 21 Phil McGowan - 20 Tera Jackson - 20 Will Tolmie - 20 Greg Schiltz - 20 Jake Ledvina - 20 Heather Bril-Kiddoo - 19 Vikki Lagerstrom - 19 Sue Suh - 19 Nick Hofer - 19 Tanner Ennis - 18 Tyler Edwards - 18 Joshua Maxfield - 18
Meredith Dennis - 14 Josh Edgin - 14 Josh Jepsen - 14 Jana Peterson - 14 Janelle Haines - 14 Elly Corrigan - 14 Amber Edwards - 14 Chris Krieg - 14 Bob Loch - 13 Kayla Logan - 13 Sonya Swift - 13 Ruthann Dreessen - 13 Ryan Mendoza - 12 Nick Irons - 12 Todd Kiddoo- 12 Jim Cruchelow - 12 April Luchsinger - 12
Matt Barr - 17 Megan Paustian - 16 Adam Vucic- 16 Alec McGowan - 16 Allison Thompson - 15 Jaimie Johnson - 15 Kirby Marcure - 15 Katie Rubins - 15 Mica Teager - 15 Tony Burkhart - 15 Zach Gatton - 14
Angie Maxfield - 18 Celeste Nelson - 18 Drew Allen - 18 Derek Fox - 17 Emma Irons - 17 Camryn Wilson - 17 Ashley Gregory - 17 Adam Belman - 17 Kelsey Coots - 17 Jared Kerker - 17 Jeffrey Quinn - 17 Jessie Peters - 17
EVENTS HAPPENINGS
AND PROGRAMS
During this 10 week session, Coach Tyler will be focused on improving overall efficiency and strength in both the power and squat snatch. Our drills will help improve your mobility, develop speed under the bar, build strength overhead, and gain confidence in the bottom of the squat. This class is perfect for any athlete who knows the basics of the snatch, but would like to improve their overall technique, strength, and confidence
Included in this session:o Five 90 minute Coach-led Sunday classeso Weekly "Open Gym" hours on Thursdays at 5:15pmo Access to our Private Facebook Group, where we share tips, tricks, and guidance to help you constantly grow & learno Video analysis of your lifts with Coaches feedback & recommendationso Programming tailored for all skill & fitness levelso A ton of one-on-one attention and coaching, due to the limited number of participants
10 WEEK SESSION $150Questions email:
Registration is open, and filling fast!Get registered
http://bit.ly/LA563barbellclub
KICK OFF, February 23rd at noon with a 90 minute Coach-led class
Join Coach Shannon Port for a recovery session on Saturday Feb
15th at 10:15am after our last workout.
100% of all proceeds for this class are being donated to Jordans Joy's
purpose is to fill the void that a Quad City family may have while battling life threatening illnesses
that cannot be met by other charitable organizations. Money
donated to this charity stays in the Quad Cities. Please read more
about Jordan's Joy here: https://jordansjoy.org/sample-page
Bring a towel and a mat if you have one! We have several mats at the
facility.
You may register online via the ticket link provided. Cash and
Check will also be accepted onsite.
This event is open to members and non members! Bring a friend!
QUESTIONS? [email protected]
Registration is open! COME SPREAD SOME JOY!Get registered HERE!
$10 DONATION
KICK OFF, February 23rd at noon with a 90 minute Coach-led class
Never will you have to feel uncomfortable walking into a indoor
cycling class again!
Our beginner series is designed to teach you:
-Bike Set Up Instructions-Proper riding form to get full riding
benefits & prevent injury-Hand positioning
-Weight distribution-Different moves performed, i.e. sprints,
runs, jobs, climbs etc-Important stretches to incorporate
after riding-How to have fun riding bikes in a dark
ROOM
This series will provide you with an un-intimidating class to practice new
skills!
We can't wait to see you!
Register using the link!
QUESTIONS? [email protected]
Registration is open! LEARN TO RIDE!
Get registered HERE!$30 for 3 CLASSES
ONE SERIES IS 3 CLASSES:TUESDAY FEB 18TH 6:30PMTHURSDAY FEB 20TH 6:30PMSUNDAY FEB 23RD 10:00AM
TAG YOUR JOHN DEERE FRIENDS!
We have set the date for our next ONRAMP to begin at the John
Deere Fitness Center in Moline. If you know an employee of John Deere or you are one and have
interest in CrossFit, this would be a great way to get started.
Two classes per week are held at the John Deere Fitness Center; 909
River Drive, Moline IL 61265
Tuesdays and Thursdays from 4:30-5:30pm
NEXT ONRAMP SESSION DATES:
Tuesday February 11th 4:30pmThursday February 13th 4:30pmTuesday February 18th 4:30pm
Thursday Feb 20th 4:30pm
QUESTIONS EMAIL: [email protected] REGISTER HERE!
LIVE ACTIVE 563 NUTRITION
& WELLNESS
2020 JANUARY JUMPSTART
ANNOUNCING OUR WINNERS ON SATURDAY MARCH 7TH AFTER OUR
LAST CLASS!
FINAL WEIGH INS START MARCH 2ND!
WHO’S IT GOING TO BE?
LOOK FOR AMAZING RESULTS FROM THESE
AMAZING PEOPLE!
PARTNER NUTRITION & WELLNESS CHALLENGE
EMAIL [email protected] with questions!
Reci
pe of
the m
onth
Instructions
● Spray slow cooker with cooking spray ● Evenly place 1/3 of the shredded cauliflower in the bottom of the slow
cooker, & top with 1/3 of the onion ● Season with salt & pepper, top with 1 slice of chopped turkey bacon
and a third of the cheese● Repeat the layers two more times● Pour the egg mixture over the layers in the slow cooker ● Cook on low for 5-7 hours, or until eggs are set and the top is
browned
Nutrition Facts: 187 calories/ 17 protein/ 10 carb/ 9 fat/ 3 fiber/ 5 sugar
CrockPot Breakfast CasseroleIngredients
● 6 eggs● 6 egg whites● 1/2 cup almond milk● 1/2 tsp garlic powder● 1 tsp salt & pepper● 1 head cauliflower shredded● 1/2 small yellow onion chopped● 3 slices turkey bacon pre-cooked and chopped● 1 red bell pepper chopped● 1 green bell pepper chopped● 3/4 cup low fat shredded cheddar cheese
NUTRITION TIP OF THE MONTH We love our veggies but we understand
not everybody does. If you struggle getting in your veggies, check out these 5
tips!
What is your favorite veggie? 🥦🥬🥒🥕🍅🍆
Looking for help with your nutrition and wellness!?
Click HERE to set up your FREE INTRO!
#results
Just a few of the success stories from
our nutrition & wellness program! We are SO PROUD of the hard work and dedication that has gone into
these losses and gains!
If you’re interested in stepping up your
nutrition & wellness game, please reach out to Coach Heather for a
free intro!
DID YOU KNOW THAT OUR HYBRID MEMBERSHIP
OPTION INCLUDES CYCLE TIME???
EMAIL COACH SHANNON FOR MORE INFO! [email protected]
Cycle Time classes are LIT! If you haven’t already BOOK YOUR FREE RIDE
HERE!
THEME RIDES! Halloween!
Pitbull vs. BeyonceGlow Rides!
80’s!
Keep yourself in the know! IF you are a member of our gym, are you a member of our private members only Facebook group?! If not, search “Live Active 563 Members” and request
access now! This group is the easiest way for us to get information out to all of you.
Not on Facebook, find a friend who is and make sure
they keep you updated!
Keep yourself in the know!
Last but not least, be sure to “follow” us on Instagram and “like” us on Facebook! We share lots of
educational info and highlights to these platforms.
