CrossFit Kids Coming Soon! If interested please let me know by sending me an email with ages of kids who would like to participate.



WOD
A: EMOM Rotating after 3 rounds:
1:00 - 3:00 = 8 Ring Rows
4:00 - 6:00 = 2 Clean + 2 Front Squat
7:00-9:00 = 15 Kettlebell Swings
10:00 - 12:00 = 10 Burpees

B: EMOM Rotating after 5 rounds:
1:00 - 5:00 = 8 Chest to bar Pull up
6:00 - 10:00 = 2 Clean + 2 Front Squat 135#/95
11:00-15:00 = 15 Kettlebell Swings 55#/35#
16:00 - 20:00 = 10 Double Burpee

Paleo Challenge Day 27 - We're a little past half way through the challenge. By now most of you, if you've been following your diet, should start noticing changes for the better. Those sugar cravings should be subsiding. Your performance in the gym should be improving. Your energy levels and focus should be improving. Clothes should be fitting different, It's happening for me, especially in my WOD's. I'm certainly feeling a lot better in them. Keep at it we still 3 weeks to go. The challenge ends 02/28/2014. Please let me know if you have any questions.

WOD

Deadlift 3-3-3-1-1-1

Then

50 Single Leg RDL  (50/leg)

Then

50 Sit Ups Get Ups. Use a plate

New member Will Santiago (pictured above) and his brother Orlando have been putting in some good time and effort at 1013. They are showing great improvements in a short time.

Happy Friday!!

Massage Therapist - is available starting Saturday February 8th. You can now RSVP through WODHOPPER. Look for the class session "Massage Therapy 30 Minutes". You can set up 30 minutes sessions.

Please show up to your session on time ready to start. This WOD will take a while. 

WOD
A: 5 Intervals of:
Row 250M
10 Ring Rows
15 Push ups
20 Kettlebell Swings
Rest 2:00

B: 5 Intervals of:
Row 500M
10 Chest to Bar Pull-ups
15 Hand Release Push ups
20 Kettlebell Swings 55#/35#
Rest 2:00

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Remember if you've missed any of the following benchmark WOD's and you're in the Paleo challenge today is a good day to make it up.

This is a great podcast with Robb Wolf and Dr Williams Davis, author of Wheat Belly on why Wheat is so problematic. If you have some time take a listen.

http://robbwolf.libsyn.com/rss

Massage Therapist - is available starting Saturday February 8th. You can now RSVP through WODHOPPER. Look for the class session "Massage Therapy 30 Minutes". You can set up 30 minutes sessions.

WET SHOES - Please bring an extra pair of DRY shoes to work out in. Walking into the gym with wet shoes will be frowned upon.

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

Strength/Skill
Rope Climbs
2-2-2-2

WOD A: AMRAP in 10:00 

5 Power Clean
25 Singles  

B: AMRAP in 15:00 

5 Power Clean 185#/120#
25 Double Unders

Compare to 12/23/2013

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

Strength/Skill
Weighted Pull Ups
5-5-5-5

WOD 
A: EMOM for 10:00 
1 Power Snatch
1 Overhead Squat
1 Hang Snatch
3 Push Ups

B: EMOM for 20:00 
1 Power Snatch 135#/95#
1 Overhead Squat 135#/95#
1 Hang Snatch 135#/95#
3 Push Ups on Bar

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