Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour. 

Hoodies are in. 

Strength/Skill 
Back Squat 8x2 (same weight across) 

WOD 
A: 15-10-5 
Medball Cleans 
Shoulder press 

B: 30-20-10 Squat Cleans, 135/95 
15-10-5 Strict Hand Stand Push Ups 

*if you cannot do strict hspu's you will pick a weight and do shoulder presses instead. You will only use one bar. 

Keep going on those push ups. 

Some of you are starting to wonder why we're squatting so much. We're in the middle of a cycle. I appreciate everyone keeping up with it. We're seeing some good gains. Try looking at your benchmarks under your account and look to see where you started on your first working set of squats. We only have a few more weeks left of the cycle so stick with it.

WOD
A: 3 Rounds for Time
5 squat cleans
15 Ring Rows
20 Wall Balls
50 Singles

B: 5 Rounds for Time
5 Squat cleans 115#/80#
15 Pull Ups
20 Wall Balls 20#/14#
50 Double Unders

35:00 cap

Welcome back Kelly. Hope you enjoyed your vacation.

Paleo Challenge Day 1!!

Paleo Challenge starts today. If you are competing in the group that is looking to lose inches I need your measurements today. Lets help each other out by posting recipes, websites with Paleo info and recipes in the comments. Feel free to come to a trainer and ask any questions you might have about what you should and should be doing with food. If anyone still needs the Paleo documents from me please let me know. Even if you're not competing feel free to try and do it on your own. 

I'll start with this site given to me from Adriel - http://stupideasypaleo.com/

Benchmark WOD's - we will be doing some traditional CrossFit WODs this week but it does not mean they will be our benchmark WODs so please try hard this week. I will announce the benchmark WOD's next week. The benchmark WOD's can be anything we've done within the last month.

Strength/Skill
Overhead Squat 3-3-3-3-3

WOD
A: 3 Rounds for Time
10 Box Jumps
10 Burpees
15 Med Ball Cleans

B: 4 Rounds for Time
10 Box Jumps 24"/20"
10 Burpees
10 Deck Squat Cleans 135#/95#