Happy Friday!!

Reminder - Tomorrow will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.

WOD
3 Rounds 1:00 Each Move with no rest between exercises.  1:00 Rest at the conclusion of all the moves.  Post the sum of the reps performed over all rounds. 

Row (Calories)
Burpee (reps)
Box Step Up (24"/20")
DB Hang Power Clean (45% of BW)

Dr Sara Fredrickson

New Hours Added - Starting Wednesday we have new hours. Mon - Friday 6:45 and 9am (No 9am on Wednesdays)


WOD 
Back Squat 5-5-5-3-3-3 (Adding weight to each set working towards the best effort triple for the day) 

 Then 

Every minute on the minute for 10:00 perform: 
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thrusters
Suggested loading of 45% of body weight.

Good job to these guys and girls for representing at Fitober Fest 2013.

Day 19 Paleo Challenge

Strength/Skill
Shoulder Press 5-5-5-3-3-3


WOD
A:Every minute on the minute for 10:00
“Dumbbell Bear”
5 Dumbbell Deadlift
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
Light Weight


B:Every minute on the minute for 12:00
“Dumbbell Bear”
5 Dumbbell Deadlift
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Loading = 45% of body weight