CrossFit Total

CrossFit Total Challenge Saturday. This will be awesome!!!

sign up today. Check out this journal article by Mark Rippetoe

Wod

20 min cap

run 1 mile

immediately followed by

as many rounds as possible of

8 deads (185, 115)

25 double unders

post rounds

mobility

Check out KStarr's mobility wod that we practiced this past saturday in Open Gym

wod

Back Squat

3-3-3-3-3

then

500m row

50 air squats

3 rounds for time

Lunges!

Get Your Paleo On!

Great turn out last night for the Paleo 101 seminar. Chad and Brenda were awesome.

WOD

Thrusters

3-3-3-3-3

Next,

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

Food for Thought

"Food for Thought" by Chad Walding, DPT
Tonight!!
7pm
609 W. Whitestone Blvd
Cedar Park, Texas
512-336-0992 (if lost)
Bring your own chair as seating is very limited

Chad will be discussing the paleo diet, ancestral eating vs. food pyramid, and good fats vs. bad fats.

WOD

500m Row
10 Deadlifts
15 Box Jumps

5 Rounds

AMRAP

WOD

5 min AMRAP

(95, 65)

15 Push Press

10 SDHP

immediately followed by

50 box jumps

30 cleans