101111 – Thursday

Everyone is doing a great job on the 40 Day Nutritional Challenge. Remember, if you haven’t filled out your goal form, please do so when you come into the gym. If you haven’t taken a ‘before’ photo, please take one and email it to paleoblocks@gmail.com. Visit Paleoblocks.com for even more info and support!

Throwdown Saturday @ 10am – 2pm. Paleo BBQ and shenanigans to follow. 3 Challenging WOD’s, beginner, intermediate, & advanced divisions. Be there!

-Thursday 9:30am class starts today!!! Don’t miss out.

Having shoulder trouble? Check out this video from K-Star’s new Mobility WOD blog. Every day he posts stuff you can do to perform proper maintenance on your newly fit body. We have 3 coaches certified through his Movement & Mobility course, and offer a weekly Mobility WOD class to help take care of you (Tuesday’s at 7pm). I’m hoping that class blows up like everything else we got goin’ on and we can have it every single day!

Wednesday’s WOD’s

All  Levels CrossFit:

A1. Clean & Jerk (full squat clean & split jerk)

5-5-3-3-3, going  up in weight each set

A2. L-Sit

20 seconds cumulative each set

B1. Ring Dips x8, ADAP (rest exactly 30 seconds)

B2. Sumo Deadlift High Pull w/KB

25 Unbroken (rest exactly 30 seconds). Anything other than touch & go constitutes a break and you must start the round over.

C. Team Row. 2k.

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Ups

10x Squats