Week 1: 04.20–04.26.2020

Score Card — Week 1 | Rules & Helpful Hints

• There are 6 challenges to complete ever week, plus Flash Challenges that are announced via Instagram (@firstascentfitness) and email to earn bonus points for your team.

• You can find the FA Anywhere class schedule and information here: firstascentclimbing.com/anywhere

• Honor system: keep track of your own score and be honest!• Most importantly: HAVE FUN!

1 CLASS CHALLENGE

Attend 3 FA Anywhere classes or workshops. For more info, head to firstascentclimbing.com/anywhere.

30 points possible- 10 points for each live class you join

- 5 points for each archived class you follow

/30

2 CULINARY CHALLENGE

Week 1 – Breakfast Who can execute the best version of this week’s NDF’s breakfast recipe?Post photos to instagram or email them to your coach to get credit

10 points possible

/10

3 WEEKLY CHALLENGE

Forming Your TeamMeet with your team, introduce yourselves, and choose your team's: 1. Name 2. Colors or theme 3. Entrance music 4. Captain (the person who will organize weekly Coach Meetings, etc.)

10 points possible

/10

4 TEAM CHALLENGE

For one, For AllGet your entire team to attend a single FA Anywhere class of your choosing.

10 points possible for each teammate that joins the class

/10

5 INSTAGRAM CHALLENGE

Post about your workouts, team, challenges, and more with on Instagram and tag with #FAanywhere AND #FA6x6Challenge

10 points possible5 points per post up to 2 posts per week /10

6 COACH MEETING CHALLENGE

Meet with your coach to track your progress and get helpful tips along the way.

10 points possible for each teammate that joins the class

/10

+ FLASH CHALLENGES

Flash Challenges are opportunities to earn bonus points along the way. Look out for emails and Instagram posts on @firstascentfitness

See the Flash Challenge announcement for the point value — up to 30 points available each week

/30

TOTAL:Make sure to submit your score via the scoring form every week before 11:59 pm! See your coach email for the link.

MON4.20

AM7:00am - 8:00am Sunrise Yoga Denise D’Agostino

8:15am - 9:00am Basecamp Group Fitness Derick Larrow

PM5:30pm - 6:30pm Vinyasa 1/2 Allie Hubert

6:45pm - 7:45pm Yoga for Climbers: Power Jen Saito

TUE4.21

AM7:00am - 8:00am Sunrise Yoga Kelsey Schlabuagh

8:15am - 8:45am Core for Climbers Mara Goldfine

PM5:30pm - 6:15pm Basecamp Group Fitness Tim Burgess

6:30pm - 7:30pm Gentle Yoga Megan Novotney

WED4.22

AM7:00am - 8:00am Sunrise Yoga Kelly Musser

8:15am - 9:00am Basecamp Group Fitness Derick Larrow

PM5:30pm - 6:30pm Vinyasa 1/2 Dan Plehal

6:45pm - 7:45pm Full Body Strength Jen Saito

THU4.23

AM7:00am - 8:00am Sunrise Yoga Kelsey Schlabuagh

8:15am - 8:45am Core for Climbers Mara Goldfine

PM5:30pm - 6:15pm Basecamp Group Fitness Tim Burgess

6:30pm - 7:00pm Recovery For Climbers Dr. James Lee

FRI4.24

AM7:00am - 8:00am Sunrise Yoga Kelly Musser

8:15am - 9:00am Basecamp Group Fitness Derick Larrow

PM5:30pm - 6:30pm Vinyasa 1/2 Mara Goldfine

6:45pm - 7:45pm Yoga for Climbers: Power Jen Saito

SAT4.25

AM

9:00am - 10:00am Yoga For Climbers Emily Haines

10:15am - 10:30am Mindfulness Meditation 101 Emily Haines

10:45am - 11:30am Basecamp Group Fitness Tim Burgess

PM12:00pm - 12:30pm Culinary 101 with Nude Dude Food Seth & Ryan

12:45pm - 1:15pm Redpoint Climbing Training Jayme Novotney

WEEK OF4.20-4.25

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Shopping List— WEEK 1 —

— provided by Nude Dude Food

Produce1 small bag carrots 1 knob fresh ginger 2 Lemonsdill

Spiceskosher saltblack peppercumin (optional)garam masala (optional) ground cinnamon (optional) vanilla extract (optional)

Dry or Canned Goodstahiniextra virgin olive oilalmondshazelnuts chia seeds honey (can substitute any other sweetener such as sugar, agave, or maple syrup)

Dairymilk (or a plant based milk) parmesan cheese

Frozen1 bag frozen shelled edamame

Breakfast— WEEK 1 —

— provided by Nude Dude Food

Chia seed pudding, toasted almonds, honey( Vegan with a plant based milk and

a honey substitute )

Makes 4 (1/2 cup) portions

Ingredients1/2 cup chia seeds1 1/12 cups milk, almond milk, or coconut milk1/2 teaspoon vanilla extract1/2 teaspoon ground cinnamon2 tablespoons honey (substitute another sweetener such as agave nectar if vegan) pinch of kosher salt1/4 cup toasted almonds

DirectionsIn a small bowl, whisk together all ingredients besides the almonds, until smooth. Portion into 4 mason jars or ramekins and cover with plastic wrap. Refrigerate at least 6 hours, or overnight, until the mixture thickens into a pudding like consistency. Serve chilled, and top with the toasted almonds, another drizzle of honey, and perhaps some fresh, seasonal fruit.

Lunch— WEEK 1 —

— provided by Nude Dude Food

Roasted carrots with parmesan, dill, and toasted hazelnuts( Vegan without the Parmesan cheese )

Makes a side dish or appetizer for 4 people

Ingredients

6 carrots, washed and peeled and chopped into 1/2 inch pieces1 oz parmesan cheese1/4 cup toasted hazelnuts (or any other nut of your choice), chopped into small pieces 1/2 a lemon1 tablespoon dill, choppedextra virgin olive oilsalt and black pepper

DirectionsPreheat oven to 450 degrees

On a large baking sheet, place the carrots along with a couple tablespoons of extra virgin olive oil. Season well with salt and black pepper and stir everything until it’s well coated with the oil and seasoning. Roast in oven, stirring occasionally, until al dente, about 15 minutes. Remove to a serving plate. Top with a little more olive oil, lemon juice, parmesan cheese, hazelnuts and dill.

Dinner— WEEK 1 —

— provided by Nude Dude Food

Anti-Inflammatory Edamame Hummus( Vegan )

Makes about 2 cups

Ingredients1 lb frozen edamame, shelled 1/2 cup extra virgin olive oil1/3 cup tahini2 teaspoons fresh ginger, minced 1/4 cup lemon juice1/2 teaspoon cumin1/2 teaspoon garam masala2 teaspoons kosher salt1/2 teaspoon fresh black pepper 3/4 cup water

DirectionsBring a large pot of water to a boil, and blanch the frozen soybeans in the boiling water, 4-5 minutes. Remove the soybeans and shock them in a bowl of ice water, stopping their cooking. Remove and drain.In a food processor, combine the blanched soybeans and all other ingredients besides the water. Pulse to process a bit, then with the machine running, start drizzling in the water until you reach the desired consistency, scraping down the sides of the food processor as needed. You might not need all of the water. Once hummus is smooth and creamy, check for seasoning and add any extra salt and pepper if needed.Remove to a shallow bowl, top with more extra virgin olive oil and a little more salt, if needed, and use as a dip for vegetables, chips or anything else.