Paleo Challenge 2014 We will be having our first Paleo challenge of 2014. Challenge starts next Monday 01/13. This one will be a little more serious. It will run for 47 days, 01/13 - 02/28. 
For this challenge you will have the choice of competing in 1 of 2 groups. One group will be measured on how many inches they lose and performance improvements on certain workouts TBD. The second group will just be measured on performance improvements of the benchmark WODS.  The entry fee will be $10. 1st place for each group wins their respective pots. 2nd place for each group will get a t-shirt. 
If you would like to participate let me know so I can put you down on the list and get your measurements. For the first group, Males will get measured around the waist and chest. Females will be measured around the waist and hips. 
Winner for the first group will be based on total percentages of inches lost and performance improvements (if performance gets worse, percentage can be in negative). Winner for the second group will be based on percentage of performance improvement. You must get measured before the end of the week.
I have some documents available that explain why grains, legumes and dairy can be problematic. They also have a list of good foods to eat for protein, carbs and fats. Please come to me with any questions on what and how you should eat based on your goals.

Strength/Skill
Deadlift 
5-5-5-3-3-3

WOD
A: AMRAP in 10:00 
Row 250m 
3 Dumbbell Press
10 Squat Jumps

B: AMRAP in 15:00 
Row 250m 
3 Wall Climbs
10 Squat Jumps

The snow is still coming down. The roads are slick so be careful coming in. All sessions are still on for now.

Last Minute Get Together - we will be going to Coaches Corner at 152 Biesterfield Rd in Elk Grove tomorrow night. We'll be there at 8pm some earlier. Come out and have a few drinks before we start the Paleo challenge. 

Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership. 

Paleo Challenge for 2014 Coming Soon!

Strength/Skill
Row 2k

WOD
A: Every 1:00 on the 1:00 for 10:00
7 Squat Jumps
7 Knee Tucks

B: Every 1:00 on the 1:00 for 15:00
7 Squat Jumps
7 Knees to Elbows