WOD:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Push-ups, 10 reps
Push press 95 pounds, 15 reps
Dips, 20 reps
Announcements:

Paleo Team Challenge Week 2 Update!
TIED! After week 2 the teams are tied!  As a gentle reminder, beer is NOT paleo.  We’ll get the tally for week three up ASAP.  ONE WEEK LEFT! [...]

WOD: 
2-2-2-2-2-2-2 Clean and jerk
“I’m healthy, I eat whole grains.”  Not so fast there my paleo virgin friend.  Paleo rules, grains drool.
The Real Truth About Those “Healthy Whole Grains.”
Announcements:
Olympic Weightlifting Clinic with Ryan Landis on June 27th at 9:00AM.  Sign-up here.
Your next chance at our Foundations Course begins June 29th at 7:00PM.  Sign-up here.

Don’t forget! – Turn in your logbook today.
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Download a new logbook here: PaleoFoodLog.
Workout in the Park – Sunday, North Boulder Park at 9am!  Be there.

WOD: 
Overhead Squat 5-5-5-5-5 reps.
On Hand Maintenance
With proper love, care, and affection you too can have well-kept, 100-pull-up-strong, blister-proof hand calluses.  All it takes is a measly 2 multitasking minutes each day.  Ok, every couple of days would probably suffice!
Here are some tips: 

Wash you hands as soon as possible after a workout in which you used [...]

Final Pre-Paleo Indicator WOD:
Four rounds for time of:
5 reps 275 pound Deadlift, (185# women)
100 m sprint 
10 Burpees
Scale as necessary, duh. 
If you lived to be 85 years old, this challenge would account for .098% of your life.
Click here for your one-stop manual for the Paleo Challenge.  
REMINDER – grocery store Paleo walk through tonight after the 6pm WOD.
Here [...]

Sunday’s workout will be held at the Garage4150 at 9AM.  
We are doing the CrossFit Total.  It is the first of the three pre-paleo team challenge workouts.  Come preparred to lift some heavy weight.  The three workouts were selected to include a broad range of physical skills that can be measured before and after the [...]

You are selling yourself short if you don’t track your progress.  Without writing down your workout times and weights, max reps, and skills developed you have no way to gauge your improvement or identify weaknesses and accomplishments. Most importantly, you are not holding yourself accountable for your performance.
The data can also be used as a [...]

Many of you have expressed an interest in food with questions such as: what should I eat, how much, when should I eat, and can what I eat improve my performance in the garage or while racing an event?  For the next couple months, we’ll use Wednesdays (because it is our rest day) to post [...]

WOD:
Regional CrossFit Games Practice WOD
Front Range CrossFit
Denver, CO
(will post workout when we return)
Nice job on the Total yesterday.  I am pleased with everyone’s effort and appreciate the teamwork that got everyone through the lifts within the hour time frame.  Some of you had never worked up to a one rep max.  Some of you were pleased [...]