Massage Therapist - coming February 8th. By Appointment only look for a "Massage Therapy" tab on the site this week.

Paleo Challenge - we're heading into week 3. How are people doing? Keep posting the recipes and experience with it. This week is usually when the magic happens if you've been following it.

WOD
A: 4 Intervals Each for Time:  
250M Row
20 Air Squatrs
10 Ring Rows
Rest 90 seconds between intervals. Add up total time 

B: 7 Intervals Each for Time: 
250M Row
20 Pistols (10/side) Alternate legs is permitted
10 Pull ups
Rest 90 seconds between intervals. Add up total time 

Sweatshirts will be in this afternoon. Bring your money if you ordered one or look for Norberto if you already paid for yours.

Reminder that the size cap on the 5pm and 6:15pm is now 10 instead of 12. The cap on the new classes, 5:30pm and 6:45pm classes is 8. New classes start today. If an earlier class is full RSVP for the next class.

WOD
A: 10 Rounds for Time: 
15 Kettlebell Swings
4 Air Squats

B: 15 Rounds for Time: 
25 Kettlebell Swings 55#/35#
4 Pistols (2 right/2 left)

*Sub 8 Air Squats for pistols or assisted pistols.

Welcome!

To our new location. Remember we are now located at 726 Foster Ave. we are right behind the old gym. 


WOD

Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight to each set to get to your heaviest set. Work on form as well)

Then

4 x 10 Toes to Bar (No momentum or kip)

Then if time allows

Work on Pistols or progressions

Mario on his box jumps last week.