"For Time"

????

then,

21-15-9

Overhead Squats M:115/F:75

KB Swings M:1.5 Pood/F:1 Pood 

*First week of the challenge almost over!! Make sure

you have your journals when you come in today*

Keep up the GREAT WORK! 

"Warm Up"

Handstand Holds

"For Time"

800m Run

60 Double Unders

30 Pushups

15 Wall Balls

30 Push Ups

60 Double Unders

800m Run

Remember there will not be a 10am or 11am Class tomorrow!!! 

Here we are day 4 of the challenge and everyone is just crushing the WODs everyday! Way to go guys keep up the hard work!

Last night we had to move some office equipment and it took a lot longer than we thought so by the time I got home it was late and the last thing I wanted to do was cook dinner. Well there were no leftovers from the night before so I had no choice so I wipped up a meal in less than 10mins and it was delicious so I thought I would share it with you guys.

I call it Paleo Taco Salad

Very simple recipe and like I said less than 10 minutes!! Her what you need:

Ingredients:

1lb of lean turkey meat

Fresh Organic Salsa

Guacamole

Lettuce

Chilli Powder

Crushed Red Pepper

Thats it and here is how you put it together. In a skillet brown turkey meat and drain if there is any grease then season to taste with chilli powder and crushed red pepper. Once your turkey is cook then all you have to do is get a plate place lettuce on plate first then add turkey meat and then top with salsa and guacamole mix all together and enjoy!! Let me know what you think its one of my Favorites!

"Champions aren't made in the gyms. Champions are made from something they

have deep inside them -- a desire, a dream, a vision."

- Muhammad Ali

"Warm Up"

800m Run 

Squat Max 

"For Reps"

2 Min of Power Cleans M:95/F:65

Rest 30 Sec 

2 Min of Situps

Rest 30 Sec

2 Min of Rowing

Rest 30 Sec

2 Min of Pullups

Rest 30 Sec

2 Min of DB Push Press M:35/F:20 

Rest 30 Sec

2 Min of Squats 

"Warm Up"

800m Run 

Max Deadlift 

 "15min AMRAP"

10 DB Snatchs(5ea hand) 55#/35#

10 Box Jumps

10 Heavy Lunges

This is day 2 of the I AM CrossFit challege! Monday was awesome everyone came in and absolutely CRUSHED the WOD! Lets keep that up CFMers!

Some of you were wondering about the Paleo websites so here is a few:

www.Paleodiet.com

www.Paleofood.com

www.mypaleoplan.com

Those are just a couple but you can find everything you need to know in the book we talk about Friday!

This is a great book and a must read! Also dont forget you can asked us if you have any questions about anything plus use the coment section of the website to discuss all the things you are discovering use it to your advantage to talk to your fellow crossfitters! That is what it is there for!!

"The harder you work, the harder it is to surrender."
-- Vince Lombardi

I AM CrossFit Challenge

WOD

????

So today starts your I AM CrossFit Challenge! This means that starting today you are making a choice to take it to the next level, getting serious with your Paleo plan and your workouts!

Thanks to all of you who came out Friday night we had a great turnout and had a blast! Feel free to leave coments on the page of what you thought. What you liked. What you didnt like.

During the course of this challenge we are encouraging all of you to leave coments daily. Let us and all your fellow CrossFitters know how your Paleo plan is working for you and how you feel about the WODs.  

Dont forget to log in your journal all your meals and WODs!

"When you take charge of your life, there is no longer need to ask permission of other people or society at large.  When you ask permission you give someone veto power over your life."

Albert F. Geoffrey

No Class Today!!!

"Fun With Burpees" 

100m Run

10 Burpees

200m Run

20 Burpees

400m Run

20 Burpees

200m Run

10 Burpees

100m Run

Remember there will be no 6pm or 7pm class tomorrow due to the I AM CrossFit Challenge!

I AM CrossFit Challenge  tomorrow night @ 7:30pm. We will have a variety of PALEO foods for you and drinks!

Tomorrow is not only the challenge but it is the day that you will take it to the next level! We have all been waiting for this for the past couple of weeks and it is finially here!

I AM CrossFit

ARE YOU READY?

"Lucky #7"

For Time:

Run 1 Mile

then,

7 Rds of:

7 Push Jerks

7 SDHP

then,

Run 1 Mile 

M:95/F:65 

"Warm Up"

Dynamic Streching

"For Time" 

800m Run

20 Box Jumps 

30 Pushups

40 Situps

50 Squats

60 Double Unders

50 Squats

40 Situps

30 Pushups

20 Box Jumps

800m Run

Alright CFMers tomorrow is the last day to get signed up for our I Am CrosFit Challenge so if you have not signed up yet dont miss out on the awesome event that will be going down starting this Friday!

Also if you have any friends that you have talked to about CrossFit now is the perfect time to bring them in for a WOD! Let's spread the word about CrossFit! Get your friends in so they too can have the opportunity to take part our I Am CrossFit Challenge!

 Success is the good fortune that comes from aspiration, desperation, perspiration, and inspiration.
—Evan Esar

Get Excited, Get Ready its almost Friday!

ARE YOU READY?

"WOD"

Reps 9-7-5

Muscle Ups

Squat Snatch 

M:95/F:65 

 *Muscle Up substitute = 3 Pullups + 3 Dips*

2 days left to sign up for the I AM CROSSFIT CHALLENGE.......