Do your math

Our 3rd Annual 30-Day Paleo Challenge begins on Saturday, January 7th. We’re kicking it off with a potluck at our new space.

Click here to download the 30-Day Paleo Challenge Packet that Coach Will, Coach Mike, and Kelly put together! Copies will be available at the front desk this week!

Wednesday 120104

3-position clean (floor, knee, mid-thigh) – 2 @ 65%, 3 @ 75%
Front squat – 8 @ 60%, 6 @ 65%, 5 @ 70%, 3 @ 75%, 5 @ 70%

2012 CrossFit Games Open promo video — sign-ups start on February 1st!
“But you’ve been working out”
How to reduce injury in CrossFit
Should you use the force?
Dealing with what ails you

Coach Sara extends a big welcome-back to our very own, very-well-known Keith Zeier!

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Here’s what’s on tap for Thursday’s WOD classes:

A: Front Lever practice


3 Weighted Pull-ups, 45#/35#
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45#/35# dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 100626.