THURSDAY

This video was posted on our facebook wall.  In case you didn’t get to watch it… do so now

Workout of the Day
Back Squat 5-5-5

Then

AMRAP 15 Minutes

-20 Double Unders
-10 Kb swings
-25m Walking Lunge

WEDNESDAY

For those of you who are coming this Saturday to Yoga Bliss, Post to comments the dish you are bringing.  If you are bringing something that needs to be warm, do that before you bring it to the studio.  Kim has a refrigerator for those of you who need to keep it cool.  Try to make paleo dishes that can be finger food instead of massive meals.  A good example of a tasty dish to bring could be bacon wrapped asparagus.  Also don’t forget to bring a towel and wear clothes that allow you to move but are not baggy.

Rolling out / catching their breath.

Workout of the Day
Bench Press 5-5-5

3 Rounds of
Max 2 minutes at each station - Rest in between each ROUND 2 minutes
-Row for Calories
-Sit Ups
-Pull Ups
-box Jumps

Scored the same way as Fight Gone Bad

TUESDAY

In 5 words or less, tell us why you CrossFit.  Post to comments!

Just hangin’ around.

Workout of the Day
Press 5-5-5

Then

“CINDY”

20 Minute Amrap
-5 Pull Ups
-10 Push Ups
-15 Squats

MONDAY

Just wanted to wish all the dads at the gym a happy fathers day.  Also wanted to give a shout out to my dad, what up dad!  I hope everyone had a good weekend; but not too good.  Everyone is doing great on the paleo challenge and the end is near.  Lets start this week off with a good one!

Action shot!

Workout of the Day
“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

1 Minute of max reps at each station.  1 Minute rest after each round.  Total combined reps is your score.

SATURDAY

Don’t forget to clear your calendars for next Saturday!  We will be having our paleo pot luck and yoga session at Yoga Bliss!  July challengers feel free to join in and test your skills on a paleo dish to bring!  Make sure you bring a towel and water! *Namaste*

To learn more about Yoga Bliss Click here

Located on Highland (7384 Highland Rd - Second Floor) 663-2381
When: June 25
Time:4:00

Working hard with the kettlebells!

Workout of the Day

“Nancy”
5 rounds for time:
-400m Run
-15 Overhead Squats (95/65)

FRIDAY

This weekend is Father’s Day, what are you doing to stay paleo?  Try spicing it up this weekend!  Some of your nutrition logs are as interesting as watching paint dry .  Keep it varied and maybe you will consider sticking to the challenge for round 2.

Check out this Hamburger!  Any Dad would be happy to have this !  Everyday Paleo- Fun Burgers

Alex rocking out one of his last workouts before moving!  It’s blurry because he was moving at lightening speed.

Workout of the Day
Team workout for time:

300 Slam Balls and 300 calories on the Row Machine

1 partner will start on the rower while the other starts with slam balls.  Once each person has completed 50 reps/calories, the partners will switch.  You will continuously do this until all reps are complete.

THURSDAY

Just wanted to tell all the people on the challenge that the results are looking great.  Some have lost almost 14 pounds in just 15 days!  Others are showing great definition and shaping up nicely!  Everyone keep up the great work.  It is paying off. 

Rain or shine, we get it done!

Workout of the Day
Back Squat 3-3-3

Then

Max Snatch and Max Clean and Jerk