• Thursday, Jan 14 – The regularly scheduled 6pm CrossFit Class will be Fundamentals.  No other changes
  • Friday, Jan 15 – The 6pm CrossFit Class is cancelled.
  • Saturday, Jan 16 – Fundamentals and the Free Class are cancelled.  The CrossFit Class is still on @ 10:30am.
  • Monday, Jan 17 –  No 6am, 12pm, Fundamentals or 6:45pm Classes. There will only be a 4:30pm/5:15pm and 6:00pm CrossFit class.

Welcome to the second week of the paleo diet.  How many people used their three cheat meals last week?  How many people cheated more than three times?  How many people didn’t cheat at all?  Post your cheat meals to the comments section and let’s start talking about what are some good ideas for cheat meals.


  • GOALS – Write them on the white board
  • PALEO CHALLENGE – Make sure you are weighed in, body fat tested and submitted a before picture
Firas and Brian Deadlifting.  Remember to keep the back flat.
Firas and Brian deadlifting.

Here are some paleo recipes from one of our members, Peter.

Other Links

Schedule –

  • Warm up
  • 3 rounds – 10 Hip Extensions / 10 Sit ups / 10 Air Squats
  • Deadlift – 5-4-3 – Perform 3 sets to warm up
  • 10 min AMRAP –
    • 5 Push ups
    • 10 Knees to Elbow
    • 20 Lunges
  • Stretch / Foam Roll

FUNDAMENTALS – We meet for the fourth time tonight @ 6pm.  We will be going over the Deadlift.

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