Week 5 Newletter

Brought to you by Paleo Rx

View/download here.

----

WOD

"DIANE"

21-15-9 reps for time:

deadlift, 100/60kg

handstand pushup

compare to 11MAY2011. Is your back stronger? HSPU easier?

Post time to comments.

("FIGHT GONE BAD" tomorrow!)

----

Your AW's Moment of Zen:

----

Week 4 Newsletter

View/download the PDF here.

Week 4's Winners are Aimee P & Eric P! Congrats guys.

What do you think about Essie's 'Real Food' Pyramid? Awesome right?!

----

WOD

Nathan's Temporary Farewell!

(and Eric N's too!)

as far as you can get in 45 minutes:

1 mile run

15 power snatches

50 burpee-chinups

30 cal row

20 push presses

1 mile run

50 wall ball shots, 20/14#

15 overhead squats

1 mile run

15 power cleans

50 situps

20 back squats

50 box jumps, 24/20"

50 burpees

50 deadlifts, 40/25kg

100 squats

1 mile run

All barbell movements are done with a 40/25kg bar. Scale the WOD as necessary!

Post results to comments!

----

Adam, Tony and Andrew will be at a CrossFit POSE Certification this weekend. Who's ready for the next Endurance Program?!

Leave a comment or sign up on the whiteboard at the gym.

----

Download the PDF of the PaleoRx Week 3 Newsletter!

Compliance winners this week are Helene and Darcia who win some incredible Pyrex sets!

----

WOD

for max load:
1RM split jerk

compare to 02MAY2011.

Post results to comments!

----

----

Our Summer Newsletter

We don't do these too often, but VIEW IT IN FULL HERE.

Congratulations to KEVIN for becoming July's Member of the Month!

----

WOD

"ASS-KICKER ALEX"
3 rounds for time:
15 deadlifts, 100/70kg
20 pullups
25 rolling v-ups
31 wall ball shots, 20/14#

Happy Birthday Alex!

----

Margaret will be running a "Scavenger Hunt" WOD 11am on Saturday at Bobby Morris Playfield. Find her on the corner nearest Molly Moon's.

WE ARE CLOSED FRIDAY AND MONDAY!