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CROSSFIT CITY LINE
Whether you’re brand new or a long-time athlete, you’ll get fitter, faster, and leaner using CrossFit — and we’ll guide you every step of the way. Why come to CrossFit City Line? Here at the gym, we believe in two things — training intelligently with your friends and having a blast while you doMEMBERSHIPS
Virtual Community: All Access. - Stay on Track Membership PLUS: -Monthly 30 minute Zoom Nutrition session to focus on body composition, overall health and fitness. 247/month. All Virtual Community Memberships may choose to add on in-person visits (available for use at Open Gym or for class) as follows: 1 Visit per week -7/week.
EMERGENCY MACROS! WHAT TO EAT WHEN YOU'RE LOW ON ONE MACRO Virgin Coconut Oil: 1 tablespoon contains 14 grams of fat and no carbohydrates or protein. This is one of the healthiest forms of fat and has helped strengthen the understanding that dietary fat (what you eat) does not equal body fat (what we’re burning off). Virgin OliveOil: 1
MACROS FOOD LIST
Egg Whites (L) Whey Protein Powder (L) Turkey Brest - ground or sliced (L) Extra Lean Ground Beef (96/4 or 98/2) (L) Lean cuts of beef (Inside Round, Sirloin) (L) Sushi grade or canned tuna (L) Fat Free Cheese (L) Fat Free Cottage Cheese (L) Fat Free Greek Yogurt (L) MEAL PREP RECIPE RECOMMENDATIONS A great option to ensure you have a good breakfast. Simple Baked Salmond with Lemon and Thyme. Make eating fancy, easy. Salmon is a great source of protein and healthy fat. But many people are nervous about making it. This recipe makes it simple and delicious every time. Slow Cooker BBQ Pulled Pork. You read it right.CARBS AND VOLUME
White Potato – 1 cup (176 g) – 38 g. Banana – 100 g – 23 g. Barley – 100 g cooked – 29 g. Whole Wheat Pasta – 100 g – 30 g. Rice Noodles – 1 cup cooked (176 g) – 42 g. Low Density Carb Sources (portions may be bigger while having an overall lower carbs count) Blueberries – 1 cup (148 g) – 21 g. THE SCOOP ON PROTEIN SUPPLEMENTS Whey. Whey protein is the most common protein supplement being sold today. It is also one of the most studied supplements with dozens of studies being done on it’s benefits and uses. The potential benefits are increased strength, fat loss and lean muscle. Whey COACH MAT'S GROCERY LIST Here are the macros for 6.5 cups popped: Skinny – 253 cal, 0 protein, 16 fat, 25 carbs. Orville – 97 calories, 0 protein, 1 fat, 19 carbs. Corn Tortillas (La Banderita) – these are easy to grab and turn any meal into a grab and go quick one or on a night when we don’t really want to cook.BARBELL BETTIES
Our most popular specialty program, Barbell Betties is a weightlifting class designed for women by women. Over the course of several weeks, you’ll improve your strength, develop lean muscle and build confidence you can use in and out of the gym. DO THIS TO GET BETTER AT WALL BALLS! If you’re taller than 5’10, the “double breath” technique may work better for you. Standing tall with the ball at the “rack position”, take a breath of air in. On the way down, breathe out. Not all the way out so that you relax in the bottom of the squat, but just enough so that you feel like you can breathe in again.CROSSFIT CITY LINE
Whether you’re brand new or a long-time athlete, you’ll get fitter, faster, and leaner using CrossFit — and we’ll guide you every step of the way. Why come to CrossFit City Line? Here at the gym, we believe in two things — training intelligently with your friends and having a blast while you doMEMBERSHIPS
Virtual Community: All Access. - Stay on Track Membership PLUS: -Monthly 30 minute Zoom Nutrition session to focus on body composition, overall health and fitness. 247/month. All Virtual Community Memberships may choose to add on in-person visits (available for use at Open Gym or for class) as follows: 1 Visit per week -7/week.
EMERGENCY MACROS! WHAT TO EAT WHEN YOU'RE LOW ON ONE MACRO Virgin Coconut Oil: 1 tablespoon contains 14 grams of fat and no carbohydrates or protein. This is one of the healthiest forms of fat and has helped strengthen the understanding that dietary fat (what you eat) does not equal body fat (what we’re burning off). Virgin OliveOil: 1
MACROS FOOD LIST
Egg Whites (L) Whey Protein Powder (L) Turkey Brest - ground or sliced (L) Extra Lean Ground Beef (96/4 or 98/2) (L) Lean cuts of beef (Inside Round, Sirloin) (L) Sushi grade or canned tuna (L) Fat Free Cheese (L) Fat Free Cottage Cheese (L) Fat Free Greek Yogurt (L) MEAL PREP RECIPE RECOMMENDATIONS A great option to ensure you have a good breakfast. Simple Baked Salmond with Lemon and Thyme. Make eating fancy, easy. Salmon is a great source of protein and healthy fat. But many people are nervous about making it. This recipe makes it simple and delicious every time. Slow Cooker BBQ Pulled Pork. You read it right.CARBS AND VOLUME
White Potato – 1 cup (176 g) – 38 g. Banana – 100 g – 23 g. Barley – 100 g cooked – 29 g. Whole Wheat Pasta – 100 g – 30 g. Rice Noodles – 1 cup cooked (176 g) – 42 g. Low Density Carb Sources (portions may be bigger while having an overall lower carbs count) Blueberries – 1 cup (148 g) – 21 g. THE SCOOP ON PROTEIN SUPPLEMENTS Whey. Whey protein is the most common protein supplement being sold today. It is also one of the most studied supplements with dozens of studies being done on it’s benefits and uses. The potential benefits are increased strength, fat loss and lean muscle. Whey COACH MAT'S GROCERY LIST Here are the macros for 6.5 cups popped: Skinny – 253 cal, 0 protein, 16 fat, 25 carbs. Orville – 97 calories, 0 protein, 1 fat, 19 carbs. Corn Tortillas (La Banderita) – these are easy to grab and turn any meal into a grab and go quick one or on a night when we don’t really want to cook.BARBELL BETTIES
Our most popular specialty program, Barbell Betties is a weightlifting class designed for women by women. Over the course of several weeks, you’ll improve your strength, develop lean muscle and build confidence you can use in and out of the gym. DO THIS TO GET BETTER AT WALL BALLS! If you’re taller than 5’10, the “double breath” technique may work better for you. Standing tall with the ball at the “rack position”, take a breath of air in. On the way down, breathe out. Not all the way out so that you relax in the bottom of the squat, but just enough so that you feel like you can breathe in again.CROSSFIT CLASSES
CrossFit Classes — CrossFit City Line. Group Classes @ City Line. Things have changed a little in 2020, and we’ve adapted our group classes for your comfort and safety. We’ve implemented spacing, cleaning and sanitization protocols. One thing that hasn’t changed is the fun and effective workouts, personalized instruction andcoaching
THURSDAY, JUNE 10TH 2021 7 Rounds not for time 5 Tempo Push-Ups *Weighted if needed! Rest 20 seconds 30 second Medball Front Rack Bottom of Squat Hold Rest 20 seconds 10 Medball Slams 200 Meter Run Rest 20 seconds Tempo Push-Ups: 3 seconds down, 1 second Pause NUTRITION — CROSSFIT CITY LINE Here’s how they work: A CrossFit coach will help you identify which nutrition plan is best for YOU to reach YOUR goals -- we have expertise in Macros, Flexible Dieting, Whole 30, Paleo, and Zone. Your plan will be based on your preferences and daily routine, and our coaches will work with you weekly to make sure you’re on the path tosuccess.
CROSSFIT TERMINOLOGY DU: "Double Under" Jumping rope. 1 jump in the air, spin the rope 2x, two times under your feet while in the air. SU: "Single Under" Jumping rope. 1 jump in the air, spin the rope once, one time under your feet while in the air. BS: “Back Squat” The squat is essential to humanmovement.
WEDNESDAY, JUNE 9TH 2021 10-15 Bicep Curls (Each arm) Rest as needed 10 Dumbbell Lateral Raises (each side) Rest as needed *Bicep Curls - use what you have - dumbbells, bands, bar. If you only have very light dumbbells, go slower with a cadence of 2-3 seconds up, no pause, 1 MONDAY, JUNE 7TH 2021 "Mainsite 031016 For Total Time 1 round of: 100 Double Unders 50 Squats 25 Push Presses (95/65) Then 2 rounds of: 60 Double Unders 30 Squats 15 Push Presses (95/65) Then 3 rounds of: 40 Double Unders 20 Squats 10 Push Presses (95/65)"DAILY ACCESSORY WOD
Daily Accessory WOD — CrossFit City Line. CrossFit Classes Get Started Personal Training Memberships Workouts Contact. Friday, May 21st 2021. Gabrielle Montenegro May 20, 2021 0 Comments. Wednesday, May 19th 2021. Gabrielle Montenegro May 18, 2021 0 Comments. Tuesday, May 18th 2021. Gabrielle Montenegro May 17, 2021 0 Comments.FAFA AVILES
FAFA AVILES• Personal trainer. CERTIFICATIONS. Certified Personal Trainer - AAPT ; Certified Personal Trainer - NASM; ADITIONAL SPECIALTIES. Strongman/Powerlifting TrainingMAT FRANKEL
MAT FRANKEL • OWNER • HEAD COACH. Everyone deserves to live a life feeling happy, fulfilled, proud and confident. I started CrossFit City Line with my wife Jenna to provide a place to help people develop, attain and keep those feelings.SNATCH BALANCE
Snatch Balance. The snatch balance works on your receiving position of the snatch. There's more demand on technique, precision and speed to the overhead squat. Start with the bar on your back standing at full extension with your hands in your snatch width grip. Bend your knees slightly and, maintaining balance and an upright torso, push withCROSSFIT CITY LINE
Whether you’re brand new or a long-time athlete, you’ll get fitter, faster, and leaner using CrossFit — and we’ll guide you every step of the way. Why come to CrossFit City Line? Here at the gym, we believe in two things — training intelligently with your friends and having a blast while you doMEMBERSHIPS
Virtual Community: All Access. - Stay on Track Membership PLUS: -Monthly 30 minute Zoom Nutrition session to focus on body composition, overall health and fitness. 247/month. All Virtual Community Memberships may choose to add on in-person visits (available for use at Open Gym or for class) as follows: 1 Visit per week -7/week.
NUTRITION — CROSSFIT CITY LINE Here’s how they work: A CrossFit coach will help you identify which nutrition plan is best for YOU to reach YOUR goals -- we have expertise in Macros, Flexible Dieting, Whole 30, Paleo, and Zone. Your plan will be based on your preferences and daily routine, and our coaches will work with you weekly to make sure you’re on the path tosuccess.
EMERGENCY MACROS! WHAT TO EAT WHEN YOU'RE LOW ON ONE MACRO Virgin Coconut Oil: 1 tablespoon contains 14 grams of fat and no carbohydrates or protein. This is one of the healthiest forms of fat and has helped strengthen the understanding that dietary fat (what you eat) does not equal body fat (what we’re burning off). Virgin OliveOil: 1
MACROS FOOD LIST
Egg Whites (L) Whey Protein Powder (L) Turkey Brest - ground or sliced (L) Extra Lean Ground Beef (96/4 or 98/2) (L) Lean cuts of beef (Inside Round, Sirloin) (L) Sushi grade or canned tuna (L) Fat Free Cheese (L) Fat Free Cottage Cheese (L) Fat Free Greek Yogurt (L) CROSSFIT TERMINOLOGY DU: "Double Under" Jumping rope. 1 jump in the air, spin the rope 2x, two times under your feet while in the air. SU: "Single Under" Jumping rope. 1 jump in the air, spin the rope once, one time under your feet while in the air. BS: “Back Squat” The squat is essential to humanmovement.
CARBS AND VOLUME
White Potato – 1 cup (176 g) – 38 g. Banana – 100 g – 23 g. Barley – 100 g cooked – 29 g. Whole Wheat Pasta – 100 g – 30 g. Rice Noodles – 1 cup cooked (176 g) – 42 g. Low Density Carb Sources (portions may be bigger while having an overall lower carbs count) Blueberries – 1 cup (148 g) – 21 g. MEAL PREP RECIPE RECOMMENDATIONS A great option to ensure you have a good breakfast. Simple Baked Salmond with Lemon and Thyme. Make eating fancy, easy. Salmon is a great source of protein and healthy fat. But many people are nervous about making it. This recipe makes it simple and delicious every time. Slow Cooker BBQ Pulled Pork. You read it right. COACH MAT'S GROCERY LIST Here are the macros for 6.5 cups popped: Skinny – 253 cal, 0 protein, 16 fat, 25 carbs. Orville – 97 calories, 0 protein, 1 fat, 19 carbs. Corn Tortillas (La Banderita) – these are easy to grab and turn any meal into a grab and go quick one or on a night when we don’t really want to cook.BARBELL BETTY'S
Barbell Betties is a women’s weightlifting and nutrition program designed specifically for women. You can complete the Betties program at home or at your local gym. Everyone’s looking for the secret to burning fat, looking great and feeling confident. We know what thatsecret is
CROSSFIT CITY LINE
Whether you’re brand new or a long-time athlete, you’ll get fitter, faster, and leaner using CrossFit — and we’ll guide you every step of the way. Why come to CrossFit City Line? Here at the gym, we believe in two things — training intelligently with your friends and having a blast while you doMEMBERSHIPS
Virtual Community: All Access. - Stay on Track Membership PLUS: -Monthly 30 minute Zoom Nutrition session to focus on body composition, overall health and fitness. 247/month. All Virtual Community Memberships may choose to add on in-person visits (available for use at Open Gym or for class) as follows: 1 Visit per week -7/week.
NUTRITION — CROSSFIT CITY LINE Here’s how they work: A CrossFit coach will help you identify which nutrition plan is best for YOU to reach YOUR goals -- we have expertise in Macros, Flexible Dieting, Whole 30, Paleo, and Zone. Your plan will be based on your preferences and daily routine, and our coaches will work with you weekly to make sure you’re on the path tosuccess.
EMERGENCY MACROS! WHAT TO EAT WHEN YOU'RE LOW ON ONE MACRO Virgin Coconut Oil: 1 tablespoon contains 14 grams of fat and no carbohydrates or protein. This is one of the healthiest forms of fat and has helped strengthen the understanding that dietary fat (what you eat) does not equal body fat (what we’re burning off). Virgin OliveOil: 1
MACROS FOOD LIST
Egg Whites (L) Whey Protein Powder (L) Turkey Brest - ground or sliced (L) Extra Lean Ground Beef (96/4 or 98/2) (L) Lean cuts of beef (Inside Round, Sirloin) (L) Sushi grade or canned tuna (L) Fat Free Cheese (L) Fat Free Cottage Cheese (L) Fat Free Greek Yogurt (L) CROSSFIT TERMINOLOGY DU: "Double Under" Jumping rope. 1 jump in the air, spin the rope 2x, two times under your feet while in the air. SU: "Single Under" Jumping rope. 1 jump in the air, spin the rope once, one time under your feet while in the air. BS: “Back Squat” The squat is essential to humanmovement.
CARBS AND VOLUME
White Potato – 1 cup (176 g) – 38 g. Banana – 100 g – 23 g. Barley – 100 g cooked – 29 g. Whole Wheat Pasta – 100 g – 30 g. Rice Noodles – 1 cup cooked (176 g) – 42 g. Low Density Carb Sources (portions may be bigger while having an overall lower carbs count) Blueberries – 1 cup (148 g) – 21 g. MEAL PREP RECIPE RECOMMENDATIONS A great option to ensure you have a good breakfast. Simple Baked Salmond with Lemon and Thyme. Make eating fancy, easy. Salmon is a great source of protein and healthy fat. But many people are nervous about making it. This recipe makes it simple and delicious every time. Slow Cooker BBQ Pulled Pork. You read it right. COACH MAT'S GROCERY LIST Here are the macros for 6.5 cups popped: Skinny – 253 cal, 0 protein, 16 fat, 25 carbs. Orville – 97 calories, 0 protein, 1 fat, 19 carbs. Corn Tortillas (La Banderita) – these are easy to grab and turn any meal into a grab and go quick one or on a night when we don’t really want to cook.BARBELL BETTY'S
Barbell Betties is a women’s weightlifting and nutrition program designed specifically for women. You can complete the Betties program at home or at your local gym. Everyone’s looking for the secret to burning fat, looking great and feeling confident. We know what thatsecret is
CROSSFIT CLASSES
CrossFit Classes — CrossFit City Line. Group Classes @ City Line. Things have changed a little in 2020, and we’ve adapted our group classes for your comfort and safety. We’ve implemented spacing, cleaning and sanitization protocols. One thing that hasn’t changed is the fun and effective workouts, personalized instruction andcoaching
WORKOUTS — CROSSFIT CITY LINE Workouts — CrossFit City Line. CrossFit Classes Get Started Personal Training Memberships Workouts Contact. Friday, April 2nd 2021. Gabrielle Montenegro April 1, 2021. Thursday, April 1st 2021. Gabrielle Montenegro March 31, 2021. Wednesday, March 31st 2021. Gabrielle Montenegro March 30, 2021. Tuesday, March 30th 2021. NUTRITION — CROSSFIT CITY LINE Here’s how they work: A CrossFit coach will help you identify which nutrition plan is best for YOU to reach YOUR goals -- we have expertise in Macros, Flexible Dieting, Whole 30, Paleo, and Zone. Your plan will be based on your preferences and daily routine, and our coaches will work with you weekly to make sure you’re on the path tosuccess.
THURSDAY, JUNE 10TH 2021 7 Rounds not for time 5 Tempo Push-Ups *Weighted if needed! Rest 20 seconds 30 second Medball Front Rack Bottom of Squat Hold Rest 20 seconds 10 Medball Slams 200 Meter Run Rest 20 seconds Tempo Push-Ups: 3 seconds down, 1 second Pause WEDNESDAY, JUNE 9TH 2021 10-15 Bicep Curls (Each arm) Rest as needed 10 Dumbbell Lateral Raises (each side) Rest as needed *Bicep Curls - use what you have - dumbbells, bands, bar. If you only have very light dumbbells, go slower with a cadence of 2-3 seconds up, no pause, 1 NEW YEARS RESOLUTIONS Let's use an example to highlight the problems and solutions.; Resolution: Go to the gym, eat healthy and lose weight. Problem 1: This is a weak resolution.It doesn't have anything empowering, create personal connection or motivation.MEMBERSHIP FORMS
By submitting this form I am giving CrossFit City Line my 7 day written notice to cancel my membership I understand that my membership will be canceled 7 days from the date this form was submitted I understand that I will be chargeddebited if this form is submitted within 7 days of an upcoming bill After the 7 days of notice have passed from the date that this form is completed my membershipBARBELL BETTY'S
Barbell Betties is a women’s weightlifting and nutrition program designed specifically for women. You can complete the Betties program at home or at your local gym. Everyone’s looking for the secret to burning fat, looking great and feeling confident. We know what thatsecret is
THE SCOOP ON PROTEIN SUPPLEMENTS Whey. Whey protein is the most common protein supplement being sold today. It is also one of the most studied supplements with dozens of studies being done on it’s benefits and uses. The potential benefits are increased strength, fat loss and lean muscle. Whey protein is one of the pieces of protein SUCCESS GUIDE TO TRAVLING ON MACROS Get to a supermarket and stock up on a few essentials. Go to the deli counter and ask for specifically weighted packages of turkey or chicken (4, 4oz packages please!). Get fruit. Veggies like mini cucumbers, cherry tomatoes and peppers. Make a few salads from the salad bar and take them back to your hotel room refrigerator.CROSSFIT CITY LINE
Whether you’re brand new or a long-time athlete, you’ll get fitter, faster, and leaner using CrossFit — and we’ll guide you every step of the way. Why come to CrossFit City Line? Here at the gym, we believe in two things — training intelligently with your friends and having a blast while you doMEMBERSHIPS
Virtual Community: All Access. - Stay on Track Membership PLUS: -Monthly 30 minute Zoom Nutrition session to focus on body composition, overall health and fitness. 247/month. All Virtual Community Memberships may choose to add on in-person visits (available for use at Open Gym or for class) as follows: 1 Visit per week -7/week.
NUTRITION — CROSSFIT CITY LINE Here’s how they work: A CrossFit coach will help you identify which nutrition plan is best for YOU to reach YOUR goals -- we have expertise in Macros, Flexible Dieting, Whole 30, Paleo, and Zone. Your plan will be based on your preferences and daily routine, and our coaches will work with you weekly to make sure you’re on the path tosuccess.
EMERGENCY MACROS! WHAT TO EAT WHEN YOU'RE LOW ON ONE MACRO Virgin Coconut Oil: 1 tablespoon contains 14 grams of fat and no carbohydrates or protein. This is one of the healthiest forms of fat and has helped strengthen the understanding that dietary fat (what you eat) does not equal body fat (what we’re burning off). Virgin OliveOil: 1
MACROS FOOD LIST
Egg Whites (L) Whey Protein Powder (L) Turkey Brest - ground or sliced (L) Extra Lean Ground Beef (96/4 or 98/2) (L) Lean cuts of beef (Inside Round, Sirloin) (L) Sushi grade or canned tuna (L) Fat Free Cheese (L) Fat Free Cottage Cheese (L) Fat Free Greek Yogurt (L) CROSSFIT TERMINOLOGY DU: "Double Under" Jumping rope. 1 jump in the air, spin the rope 2x, two times under your feet while in the air. SU: "Single Under" Jumping rope. 1 jump in the air, spin the rope once, one time under your feet while in the air. BS: “Back Squat” The squat is essential to humanmovement.
CARBS AND VOLUME
White Potato – 1 cup (176 g) – 38 g. Banana – 100 g – 23 g. Barley – 100 g cooked – 29 g. Whole Wheat Pasta – 100 g – 30 g. Rice Noodles – 1 cup cooked (176 g) – 42 g. Low Density Carb Sources (portions may be bigger while having an overall lower carbs count) Blueberries – 1 cup (148 g) – 21 g. MEAL PREP RECIPE RECOMMENDATIONS A great option to ensure you have a good breakfast. Simple Baked Salmond with Lemon and Thyme. Make eating fancy, easy. Salmon is a great source of protein and healthy fat. But many people are nervous about making it. This recipe makes it simple and delicious every time. Slow Cooker BBQ Pulled Pork. You read it right. COACH MAT'S GROCERY LIST Here are the macros for 6.5 cups popped: Skinny – 253 cal, 0 protein, 16 fat, 25 carbs. Orville – 97 calories, 0 protein, 1 fat, 19 carbs. Corn Tortillas (La Banderita) – these are easy to grab and turn any meal into a grab and go quick one or on a night when we don’t really want to cook.BARBELL BETTY'S
Barbell Betties is a women’s weightlifting and nutrition program designed specifically for women. You can complete the Betties program at home or at your local gym. Everyone’s looking for the secret to burning fat, looking great and feeling confident. We know what thatsecret is
CROSSFIT CITY LINE
Whether you’re brand new or a long-time athlete, you’ll get fitter, faster, and leaner using CrossFit — and we’ll guide you every step of the way. Why come to CrossFit City Line? Here at the gym, we believe in two things — training intelligently with your friends and having a blast while you doMEMBERSHIPS
Virtual Community: All Access. - Stay on Track Membership PLUS: -Monthly 30 minute Zoom Nutrition session to focus on body composition, overall health and fitness. 247/month. All Virtual Community Memberships may choose to add on in-person visits (available for use at Open Gym or for class) as follows: 1 Visit per week -7/week.
NUTRITION — CROSSFIT CITY LINE Here’s how they work: A CrossFit coach will help you identify which nutrition plan is best for YOU to reach YOUR goals -- we have expertise in Macros, Flexible Dieting, Whole 30, Paleo, and Zone. Your plan will be based on your preferences and daily routine, and our coaches will work with you weekly to make sure you’re on the path tosuccess.
EMERGENCY MACROS! WHAT TO EAT WHEN YOU'RE LOW ON ONE MACRO Virgin Coconut Oil: 1 tablespoon contains 14 grams of fat and no carbohydrates or protein. This is one of the healthiest forms of fat and has helped strengthen the understanding that dietary fat (what you eat) does not equal body fat (what we’re burning off). Virgin OliveOil: 1
MACROS FOOD LIST
Egg Whites (L) Whey Protein Powder (L) Turkey Brest - ground or sliced (L) Extra Lean Ground Beef (96/4 or 98/2) (L) Lean cuts of beef (Inside Round, Sirloin) (L) Sushi grade or canned tuna (L) Fat Free Cheese (L) Fat Free Cottage Cheese (L) Fat Free Greek Yogurt (L) CROSSFIT TERMINOLOGY DU: "Double Under" Jumping rope. 1 jump in the air, spin the rope 2x, two times under your feet while in the air. SU: "Single Under" Jumping rope. 1 jump in the air, spin the rope once, one time under your feet while in the air. BS: “Back Squat” The squat is essential to humanmovement.
CARBS AND VOLUME
White Potato – 1 cup (176 g) – 38 g. Banana – 100 g – 23 g. Barley – 100 g cooked – 29 g. Whole Wheat Pasta – 100 g – 30 g. Rice Noodles – 1 cup cooked (176 g) – 42 g. Low Density Carb Sources (portions may be bigger while having an overall lower carbs count) Blueberries – 1 cup (148 g) – 21 g. MEAL PREP RECIPE RECOMMENDATIONS A great option to ensure you have a good breakfast. Simple Baked Salmond with Lemon and Thyme. Make eating fancy, easy. Salmon is a great source of protein and healthy fat. But many people are nervous about making it. This recipe makes it simple and delicious every time. Slow Cooker BBQ Pulled Pork. You read it right. COACH MAT'S GROCERY LIST Here are the macros for 6.5 cups popped: Skinny – 253 cal, 0 protein, 16 fat, 25 carbs. Orville – 97 calories, 0 protein, 1 fat, 19 carbs. Corn Tortillas (La Banderita) – these are easy to grab and turn any meal into a grab and go quick one or on a night when we don’t really want to cook.BARBELL BETTY'S
Barbell Betties is a women’s weightlifting and nutrition program designed specifically for women. You can complete the Betties program at home or at your local gym. Everyone’s looking for the secret to burning fat, looking great and feeling confident. We know what thatsecret is
CROSSFIT CLASSES
CrossFit Classes — CrossFit City Line. Group Classes @ City Line. Things have changed a little in 2020, and we’ve adapted our group classes for your comfort and safety. We’ve implemented spacing, cleaning and sanitization protocols. One thing that hasn’t changed is the fun and effective workouts, personalized instruction andcoaching
WORKOUTS — CROSSFIT CITY LINE Workouts — CrossFit City Line. CrossFit Classes Get Started Personal Training Memberships Workouts Contact. Friday, April 2nd 2021. Gabrielle Montenegro April 1, 2021. Thursday, April 1st 2021. Gabrielle Montenegro March 31, 2021. Wednesday, March 31st 2021. Gabrielle Montenegro March 30, 2021. Tuesday, March 30th 2021. NUTRITION — CROSSFIT CITY LINE Here’s how they work: A CrossFit coach will help you identify which nutrition plan is best for YOU to reach YOUR goals -- we have expertise in Macros, Flexible Dieting, Whole 30, Paleo, and Zone. Your plan will be based on your preferences and daily routine, and our coaches will work with you weekly to make sure you’re on the path tosuccess.
THURSDAY, JUNE 10TH 2021 7 Rounds not for time 5 Tempo Push-Ups *Weighted if needed! Rest 20 seconds 30 second Medball Front Rack Bottom of Squat Hold Rest 20 seconds 10 Medball Slams 200 Meter Run Rest 20 seconds Tempo Push-Ups: 3 seconds down, 1 second Pause WEDNESDAY, JUNE 9TH 2021 10-15 Bicep Curls (Each arm) Rest as needed 10 Dumbbell Lateral Raises (each side) Rest as needed *Bicep Curls - use what you have - dumbbells, bands, bar. If you only have very light dumbbells, go slower with a cadence of 2-3 seconds up, no pause, 1 NEW YEARS RESOLUTIONS Let's use an example to highlight the problems and solutions.; Resolution: Go to the gym, eat healthy and lose weight. Problem 1: This is a weak resolution.It doesn't have anything empowering, create personal connection or motivation.MEMBERSHIP FORMS
By submitting this form I am giving CrossFit City Line my 7 day written notice to cancel my membership I understand that my membership will be canceled 7 days from the date this form was submitted I understand that I will be chargeddebited if this form is submitted within 7 days of an upcoming bill After the 7 days of notice have passed from the date that this form is completed my membershipBARBELL BETTY'S
Barbell Betties is a women’s weightlifting and nutrition program designed specifically for women. You can complete the Betties program at home or at your local gym. Everyone’s looking for the secret to burning fat, looking great and feeling confident. We know what thatsecret is
THE SCOOP ON PROTEIN SUPPLEMENTS Whey. Whey protein is the most common protein supplement being sold today. It is also one of the most studied supplements with dozens of studies being done on it’s benefits and uses. The potential benefits are increased strength, fat loss and lean muscle. Whey protein is one of the pieces of protein SUCCESS GUIDE TO TRAVLING ON MACROS Get to a supermarket and stock up on a few essentials. Go to the deli counter and ask for specifically weighted packages of turkey or chicken (4, 4oz packages please!). Get fruit. Veggies like mini cucumbers, cherry tomatoes and peppers. Make a few salads from the salad bar and take them back to your hotel room refrigerator. CrossFit Classes On Ramp Personal Training Memberships WorkoutsContact
CrossFit Classes On Ramp Personal Training Memberships WorkoutsContact
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WELCOME TO CROSSFIT CITY LINELearn More
GROUP CLASSES LED BY OUR AWESOME INSTRUCTORS (AND SCALED TO YOUR EXACTFITNESS LEVEL).
Whether you’re brand new or a long-time athlete, you’ll get fitter, faster, and leaner using CrossFit — and we’ll guide you every step of the way. Join us for a free consultation WHY COME TO CROSSFIT CITY LINE? Here at the gym, we believe in two things — training intelligently with your friends and having a blast while you do it. We’ll get you moving safely, effectively, and efficiently (and show you just how fun training alongside other motivated, friendly peoplecan be).
Learn more about our classes IS IT HARD TO GET STARTED?Nope.
(In fact, we make it easy.) First, we’ll find time for you to join us for a free class. You’ll come in, meet the coaches and members, see the gym, and learn first-hand if this is the place for you (we think you’ll like ithere).
Once you join, we’ll get you up to speed on CrossFit-specific movements with our On Ramp Program . It’s a super-simple (but focused) class, meant to give you a head start on understanding and performing the core movements of the program. Get Started @ City Line WHAT IF I’M MORE OF THE “PERSONAL TRAINING” TYPE? If you’re looking to train one-on-one with an experienced coach, we’ve got you covered. We’ll create a program just for you, customized to your schedule and your goals (and if you’re not sure exactly what those are, don’t worry. We’ll help you figure it out.) Our team specializes in body composition change, fat loss, and increased physical and mental performance — backed by decades of making it happen for ourselves and others. Check out personal trainingLanding
Why Come to CrossFit City Line?CrossFit City Line
69 Howard St,
Watertown, MA, 02472 617-393-1808 Info@CrossFitCityLine.comHours
Our Coaches Nutrition Vitality Barbell Betties Mindset CoachingDetails
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