2/8 Foodie Friday!

The 9AM class is just L sitting around. 
This week's Live with Laini and Leslie episode focused on getting your micronutrients by eating your fruits and vegetables. The tough love from us is that we don't really care if you don't like vegetables, you need to eat them. Vegetables are an important source of carbohydrates and a very important source of vitamins and minerals, AKA micronutrients. 
Micronutrients are those things you need in smaller amounts, compared to macronutrients, protein, carbohydrates and fat, which you need in larger amounts. To ensure that you're getting all of the fabulous micronutrients you need daily aim to eat vegetables with every meal. Yes! Even your breakfast should have a vegetable component. The most amazing vegetables of all are dark leafy greens, e.g. spinach, kale, Swiss chard, mizuna, collard greens, mustard greens, etc. The darker the better. Enjoy this AMAZING recipe from Dishing up the Dirt. Click on the image for the recipe. 

Row'd Royalty ended last week and we are SO PROUD of our crew! Our team finished in 17th place WORLDWIDE! Nice job team!

Our team consisted of Noah who finished 14th in her age group Allison who finished 10th in her age group, Steve who finished 46th in his age group and Coach James who finished 26th in his age group. 
We had SO MANY fantastic rowers on our crew. Check out how the rest of our crew finished in their respective age â€‹ groups:
Matt C - 8
John E - 11
Dugan - 12
Craig - 15
Tami - 17
Brian K - 18
Kerri S - 26
Heather K - 26
JP - 38
Jeremy - 41
Kudos to everyone who took on those rowing workouts for the past 4 Fridays! Congrats to everyone who rowed their first 14 or 5K. Competitions reveal our character and you all are made of some good shit:-) Why not show us again how amazing you are by signing up for Femme Fatale Week. Femme Fatale Week starts on Monday and the deadline to sign up is TUESDAY! â€‹
Remember, your fee pays for the t-shirt and helps us provide 4 extra classes next week. That's right! There will be all classes everyday next week, but only if you sign up for Femme Fatale Week. 

Click Here for The WOD