Ring Work


Columbus Day Schedule – We will be running a reduced schedule classes will be held at 530,630,730,  9, 11 & 12, 4,5,6 & 7pm. Mobility Class will be also cancelled.

I am sometimes asked by CFS members if I can recommend a good pre-workout snack they can eat before coming to the gym. I think the best pre-workout snack/food is something healthy that you like, and will sit well in your stomach. For some folks that may mean eating nothing, for some that could be a piece of fruit, meat or jerky, for others maybe some sort of protein shake. I think it really comes down to what works best for you (this may require some tinkering on your part).

As I usually workout early in the morning, and I’m a real food guy, my typical go-to is a big egg. No I’m not talking about the cool big green smoker/grill or even Sanka’s lucky egg from Cool Runnings, I’m talking about a hard-boiled egg (or “big egg” as my 4 year old calls them). I have just found that a hard-boiled egg sits well in my stomach at 5AM and gives me just that little boost needed for a good workout. In addition, it’s quick and easy to peel a hardboiled egg or 2 for a snack as long as you always have some ready to go in the fridge (see my “recipe” below).

In addition to being in my opinion a great snack, eggs are a nutritional powerhouse. Along with having a lot of good protein and healthy fat, eggs are loaded with choline (tough to find in many foods), other B vitamins, vitamin A, vitamin D, vitamin B12, selenium… the list goes on. Pastured eggs are especially healthy with higher levels of nutrition, and even with the additional cost over cheap commodity eggs, are still a good deal in terms of nutritional content per unit price.

If you still think eggs are unhealthy because they have lots of cholesterol, no need to worry. First off, the amount of cholesterol in a couple of eggs is nothing compared to the amount of cholesterol produced by the human body itself (why would the human body produce a substance that was toxic to itself? Evolutionary fail?). Lots of clinical studies and research have also been coming out indicating eggs do not cause heart disease or other health issues. Some of the research is highlighted in these 2 blog posts. Even some mainstream health authorities have relented and now at least half-heartedly admit that eggs are not the health menace they were made out to be in the past.

In terms of always having some hard-boiled eggs on hand, we try to keep at least 2-3 hard-boiled eggs in the fridge at all times. When we get down to a couple of hard-boiled eggs left, we make another dozen. The “recipe” I use for hard-boiled eggs is extremely easy, even for folks who do not usually cook:

-Put 1 dozen eggs in a pot, cover with water, bring to a boil
-When water starts boiling, turn off heat and set timer for 10 minutes
-After 10 minutes, transfer eggs with slotted spoon or other implement to large bowl of ice water (make sure it is a large volume of water, you want to cool the eggs down quickly)
-When eggs are cool, remove from water onto towel, let dry and put away in fridge

So if you’re looking to change up or test out something new for your pre-workout snack, think about giving hard-boiled eggs a try, but just remember to keep some on hand in the fridge!

Ring Work

4 Rounds
Run 1 loop
15 Toes to Bar
50 Double Unders
10 Ring Dips

Level 2- 25 Double Unders, 10 T2B
Level 1- 3 Rounds, 100 Singles, 10 T2B