Memorial Day Murph
Ridiculous Obstacle Course Race (ROC Race)
Memorial Day Murph
It’s here, the day we’ve all been waiting for… Memorial
Day Murph! Join us on Saturday, May 28 at 8:00 a.m. for our annual memorial
WOD. Don’t let all those strict pull-ups and sprint drills go to
waste! Come for the fun and stay for the food. Sign up to bring something
tasty to share for our BBQ to be held right after the second heat. We
look forward to seeing you there!
FEATURED MEMBER: Katie Figueroa
Katie has been a member of FYFA for 7.5 months . Her favorite skills &
exercises include Box jumps and the Grid. She also recently dropped over
40 seconds on her repeatability test.
Want to know what else makes Katie motivated? Be sure to check out her
profile on our
Featured Members page.
We’re three weeks into our Fearless Summer Challenge (FSC) and the
results are already coming in! Participants eat throughout the day, following
individualized diet templates that tell them what to eat, how much, and
when based on the times they come to the gym. The training schedule was
specifically designed by Head Trainer Ben De La Torre to support the diet,
allowing participants to increase their strength and performance while
following the nutrition plan. Check back in July when we announce the
Tips for Current FSC Challengers
Find a system that works for you. For some, making the same food every day helps them to stick to the plan.
For others, it’s best to change things up from day to day so they
don’t get bored. Find your system and stick with it!
Use alternatives for your favorite foods. Love tacos? Make cauliflower tortillas! Craving buffalo wings? Google
“crockpot buffalo chicken” and use FSC diet-friendly ingredients.
Use spaghetti squash or spiralized zucchini as “pasta.” The
options are endless!
Try changing up your nighttime casein. Shakes aren’t your only options! Try mixing your casein powder with
just a little bit of water to make “pudding.” Freeze and blend
it to make “ice cream” or use hot water to make “hot
Eat all your food. Even when it seems like a lot, the amount of food you’re instructed
to eat is based on extensive research and study. Your body needs the fuel,
so eat it all!
Focus on the good stuff. Remember, this is not a “quick fix.” Some days the scale will
go up. Some days you’ll eat something you shouldn’t. Don’t
kick yourself over it. Focus on the times when the scale goes down. Focus
your overall progress from the start. Focus on all the good things that
everyone else is sharing. You’re doing great!
New Nutrition Items for Sale
Check out the new stuff we have available for purchase in the lobby! We
are now an Optimal Nutrition (ON) distributor, so check out the protein
options up front, or ask Ben if there’s a flavor you don’t
see. We also have protein bars, water, and shaker cups on sale.
Forgot your protein or intra-workout carbs for the day? Don’t worry!
We now offer “single serving” protein powder and carbohydrates
for just a few bucks.