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 firstname.lastname@example.org. 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!
All Levels CrossFit:
A1. Clean & Jerk (full squat clean & split jerk)
5-5-3-3-3 going up in weight each set
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 Sit Ups