Paleo Challenge – Congratulations again to everyone who competed in the Paleo Challenge.  After going through the women’s results it seems we don’t have a clear winner.  Due to the inability to choose one woman, the five female competitors will receive $30 off their next month’s membership.  Congrats to Kate, Giuls, Sara, Bridget, and Suz.  We will be hosting another challenge starting in April.  We will ensure that our standards for measurement are accurate and consistent, in order to properly select botha male and female winner.

Fundamentals – Our last class is tonight!  We will review the 9-Fundamental movements as well as address any questions.  We will also be retesting the baseline workout, completed on the first day of Fundamentals.  If you missed 2 or more Fundamentals classes please see me about retaking the course.

NEW Weightlifting Class – Tomorrow @ 6pm we will be hosting our first weightlifting class.  The class will last one-hour and will focus on a specific lift.  We will go over progressions and practice the movement.  The class will conclude with a workout incorporating the lift.

Links

Karen, Melissa and Anthony gettin' some pull ups
Karen, Melissa and Anthony gettin' some pull ups at last week's FREE class

Schedule – CrossFit Classes

  • Foam Roll / Mobility Warm up
  • Thrusters – Work up to a heavy set of 3
  • WOD – “Jackie” – For Time
    • Row 1k
    • 50 Thrusters – 45lbs
    • 30 Pull ups
  • 3 x 20 V-ups
  • Stretch

@HOME WOD

  • Alternating TABATA WOD – 32 rounds of 20 seconds of work followed by 10 seconds of rest.
    • Jumping lunges (Start in a lunge position, jump and switch feet position.  You should be constantly landing in a lunge, alternating between legs.)
    • Plank (on forearms, don’t let that butt sag!)
    • Push ups (Chest to deck)
    • V-ups (Hands to Toes)
  • NOTE – Start with the Lunges for the first 20 seconds, then move to the Plank, then Push ups, then V-ups.  That should take you a total of 2 minutes, rest included.  Repeat a total of 8 times.