New Site Coming Soon!

NEW WEBSITE COMING SOON!

Huge thanks to Nathan M!

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PaleoRx2014

Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Improve performance. Change your life.

• Log your day here: http://paleorxchallenge.com/
• Register here: http://paleorx2014.foundationcrossfit.com/get-registered/

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Volume Week Tuesday 4/29

STRENGTH

push press 7x3

Go heavier than last week and rest exactly 60 seconds between sets.

CONDITIONING

3 rounds for max total reps:
2 minutes hard-style kettlebell swings, 24/16kg
1 minute rest
2 minutes ME L-seat
1 minute rest
2 minutes seated pike press, 20/15kg

Post total reps to whiteboard/the Cody app.

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Leading From the Back - CrossFit Journal

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Swole Sisters

"Swole Sisters"

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
• Sunday 3/9 - VERSUS III: Return of the Jedi @ CrossFit SLU
• All of March - CrossFit Games Open

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WOD for Saturday 2/8
2 minutes each for best movements:

• goblet squats, 24/16kg
• alternating kettlebell deadlifts, 24/16kg
• russian kettlebell swings, 24/16kg
• handstand pushups
• strict pullups
• handstand pushups
• russian kettlebell swings, 24/16kg
• alternating kettlebell deadlifts, 24/16kg
• goblet squats, 24/16kg

Rest 1 minute between each exercise. This is not for max repetition, it is for best movement.
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What Liz Dunn's 11th Ave Office + 'Mews' Project Will Look Like - Capitol Hill Seattle
Did you ever see what will be the backside of our building?

Front Squats and CHELSEA

Morgan T

Unless it's standardized, changing your "grip" can keep the pushup moving.

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Thursday 10/2

STRENGTH

front squat 5x3

CONDITIONING

"CHELSEA"

every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

SupeRx= chest-to-bar pullup, clapping pushup, and jumping squats. Post front squats and rounds completed to whiteboard/comments/Cody.

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Volume vs Intervals - Why Interval Training is the Real Deal - Morgan Junction CrossFit

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