For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
If you need to do the pistols workout as part of your Paleo Team Challenge Indicator WOD, that is also ok.
The Paleo Potluck Dinner is tonight at 6pm. What are you bringing? Post to comments.
The 1st of two November Foundations crews is half way through the course. They're not advanced by any means - they like monkeying around;)
December Foundations Course
The December Foundations Course is almost full so if you’d like to join this crazy cast of characters pictured above, sign-up soon. The course begins November 30th and meets M, W, F at 6:45AM for four weeks. Sign-up here.
Hey Roots Crew, what did you think about your Foundations Course? How did it affect your CrossFit success? Post to comments.
We’re bringing flank steak for all!
I’m bringing Paleo Chocolate Mousse with fresh berries 🙂
If I have time, I’m bringing roasted winter vegetables. If I run out of time I’m bringing rotisserie chicken from across the street!
Eric is bringing a large bottle of potato vodka.
I’m bringing soup and bacon wrapped dates!
I orignially signed up for a side but I am going to bring pecan cookies since I just tried the recipe!!
We are bringing 3-berry crisp (no cherries today at Costco), wine and a brother-in-law.