CrossFit Games Open Begin!

The CrossFit Games Open starts this week. For the next 5 weeks they will announce 1 workout that everyone that is competing will be doing and submitting scores for by Sunday. The workouts will be posted on the games website http://games.crossfit.com/ every Wednesday. We will be doing the open WOD's on Friday's.


Strength/Skill
Zercher Squat 3-3-3-1-1-1


WOD

A: AMRAP in 10 mins of:

8 Ring Rows

16 Reverse Alternating Lunges

48 Singles

B: AMRAP in 20 mins of:

8 Pull Ups

16 Reverse Alternating Lunges 45#/25#

24 Double Unders

New member Mitch doing his first "Karen".

Day 10 Paleo Challenge

Almost halfway done with the challenge keep it going. Have any questions just ask. You should be getting close to passing the suck zone of the 30 days.

Here's a breakfast dish that looks pretty good. Haven't tried this one yet:
http://paleomg.com/kitchen-sink-hash/


Strength/Skill
Zercher Squat 3-3-3-1-1-1


WOD
A: 5 Rounds for time:
5 Cleans
5 Ring Rows

B: 9 Rounds for time:
5 Cleans 135#/95#
5 Pull-ups

Blanca doing "Grace" at 90lbs.

Wednesday 01/09/2013

Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.

The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.


Strength/Skill
Zercher Squat 5-5-5-3-3-3

WOD
A: For Time
12-9-6 Reps of
Deadlift
Hang Power Snatch
Overhead Squat

B: For Time  
12-9-6 Reps of
Deadlift 135#/95#
Hang Power Snatch 135#/95#
Overhead Squat 135#/95#

Wednesday 11/21/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Reminder we will be closed Thursday, Thanksgiving Day. Friday and Saturday will only have a 9am and 10:30am.

Strength/Skill

Zercher Squat 3-3-3-1-1-1

WOD

A: For Time

1000m Row

225 Singles

B: For Time

2000m Row

150 Double Unders 

5:30am "Cindy"