Notes from our Paleo Talk…

For those of you at the talk and those of you who couldn’t make it, below is a link to the cliff notes. Thanks again to…

Tuesday

82 years old and deadlifting 153#. What’s your excuse? WU 400m run Partner Tabata Deadlift to grease the groove. 35-75# WOD Deadlift 3-2-2-2-1-1-1-1. Find a new…

Monday

if your trying to lean out make that little to no nuts. WU   1 mile run then 3 rounds w barbell 35-65# 3 hang high…

Friday

Kristi and Meg go over details for Paleo Challenge Domination. WU The Dog!!!! then 400m jog w/ a  partner WOD Back Squat 3-3-3-2-2-1-1 Press 3-3-3-2-2-1-1 *Reps…

Paleo Challenge Reminder

Quick Reminder if you want to be in the Paleo Challenge! Step 1: Find a partner (we can help) Step 2: You + your partner come…

Thursday

WU 5 minutes of jump rope (try max cons DU”s) 5 minutes of Turkish Getups 36/18# Movement review with barbell. Deadlift. HPC. Thruster. WOD Tabata Deadlift…

Wednesday

Goals board is packed! Nice Job Everyone and keep it up. WU 400m run 4 rounds for quality 10 double-unders 5 strict pullups 5 burpee box…

Paleo Challenge Details

Ok guys….Most of you have probably read the details of this challenge but if not they are here http://crossfitcapeann.com/2012/01/17/paleo-challenge-2012/   We are going to run the…

Tuesday

Well? WU 1 mile run. Six minutes of working on a weakness. WOD AMRAP in 15 minutes of: 2 rope climbs 20 kb swings 53/35# 200m…

Monday

Remember there is a 15 buffer before and after class…work skills and mobility! WOD Turkish Getups 3-2-2-1-1-1 then  AMRAP 10 min 5 Hang Power Snatch 5…

Friday

Matt A. WOD Review of Bear Complex Movements and Warm-up 5 rounds then Amrap 15 Mins of Bear Complex *The Sequence: 1  Power Clean 1  Front…

Thursday

Crossfit…it’s a family thing WOD Overhead Squat  spend 15 Mins  warming up and working up to a 3 Rep Max *reps every 2 mins then 6…