Today's WOD:
Five rounds for time of:
Sumo-deadlift High Pull (95/65) x 15 reps
Thruster (95/65) x 15 reps
Post time to comments. Compare to 062111.
Reminders:
1. We are CLOSED tomorrow (Saturday, May 26th). The Brewery Run is at 3pm. Picnic will start around 6pm after the run. Bring your food with you at 3pm.
2. We only have one (1) class on Monday, May 28th at 9am.
Today's WOD:
For time.
100 Pull-ups
100 Ring Push-ups
100 (4ct.) Mountain Climbers
100 Jumping Lunges
No partitioning. Post time to comments.
This is Jason. He is holding his belt around his waist. Look at how many inches he has lost in 9 and a half months of CF! Wow! The results speak for themselves. I can vouch for Jason that he HAS been working is A$$ off.
Happy Birthday Amy! We hope you have an awesome day!
Today's WOD:
Three rounds for time.
Reverse Woodchopper x 50 reps per side (50/35)
Sit-ups x 50 reps
Knees-2-Elbows x 15 reps
Post time to comments. Compare to 090111.
Warrior Dash 2012 before and after photos.
We would like Jess and Christie to have very Happy Birthday's today!
Today's Strength WOD:
Front Squats 3-3-3-3-3 reps for loads.
No rack. Clean the bar from the floor. Rest 60 seconds between sets. Increase load at each set.
Post loads to comments. Rest 5 minutes then...
Metabolic Conditioning WOD:
3 rounds for time:
50 Double-unders
50 Superman's
Post time to comments.
The box is CLOSED today. Have a blast at the Warrior Dash!
At home WOD:
Get off your butt and mow the lawn, or mow your neighbors lawn for time. See you on Monday!
Post time to comments and the square footage of the yard.
Today's WOD:
"Bad Snake" fortime:
100 Rope Jumps
21 Knees-to-elbows
50 Push-ups
15 L-Pull-ups
100 Rope Jumps
15 Knees-to-elbows
35 Push-ups
12 L-Pull-ups
100 Rope Jumps
12 Knees-to-elbows
20 Push-ups
9 L-Pull-ups
(Source: Ian Carver)
Post time to comments.
What's that face for Tia? Jenna, don't laugh.
Happy 21st Birthday Corey! We hope you have a good one!!!
Today's WOD:
Run a 5K for time.
Post time to comments. Compare to 022212.
Conor taking a breather during the 4:45 class yesterday. Nice job!
We want to wish Clinton a very Happy 21st Birthday! Be careful while are getting shitfaced. Remember, tequila is paleo...Have fun!!!
Today's WOD:
50-40-30-20-10 reps for time.
Deadlifts (135/95)
Box Jumps (24"/20")
Post time to comments. Compare to 090211.
We will have classes on Friday evening, the 18th. Craig will be coaching. We are still closed on Saturday, the 19th. We will be running the Warrior Dash.
Today's WOD:
Complete as many repetitions as possible in 15 minutes of:
Hang Power Cleans, 135lbs/100lbs
Hang Power Clean... [wmv] [mov]
Post repetitions and load to comments. Scale load as necessary. Watch the video for a review on the hang power clean (a.k.a. high hang power clean). Compare to 022511.
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Happy Birthday to Randee
Congratulations to the winners of our Paleo-Zone Challenge! From left: Bobby, Remo, Cindi, Me (Coach), Jess, Stacy, Sharon, David and Tia. These competitors lost an average of 9% bodyfat, 7 total inches and attended class 124 days out of thirteen weeks. I would also like to commend everyone that was not a finalist for doing an awesome job with this challenge. The before and after pictures will be posted soon. As will the stats for these competitors. Can I get a whoop, whoop!?!
