Press 3-3-3-3-3 Skill Work: 10 rounds on the minute of: 3 handstand push-ups 1 rope climb  Read more

Complete rounds for 20 minutes of: 5 pull-ups 10 push-ups 15 squats 20 pulls on the rower Score is total calories rowed. Record total number of calories, and number of rounds to notes. The fall food challenge is coming. Details on and sign-up for the month-long commitment to food will be released next week. In the meantime, let’s talk food. I’ve never been a huge fan of eating dinner leftovers for lunch. I know it works really well for some people and I admire those folks, really. Paleo cooks swear by it for the ease and efficiency – but I just can’t get into it. And Eric doesn’t help the cause because he likes leftovers about as much as he likes sweet potatoes. What I do love is salad. The other day I took 20 minutes to search “Paleo Salads” in Google and look through the results. I came across this gem...Read more

In 15 minutes, complete as many rounds as possible of: Run 200m 20 GHD sit-ups 20 Back Squats (155/105) The 2016 Paleo Crocktoberfest brought out the best in crockpot creations. Over ten people battled for the title of Ultimate Crocktologist with additional entries in the dessert and drink categories. A talented tasting panel of five judges sampled each dish rating them in a variety of categories. When the dust settled, the winner was clear. For the THIRD year in a row, Yasmeen takes home the title of Ultimate Crocktologist. Congratulation to our winners! 2016 Ultimate Crocktologist – YASMEEN People’s Choice Award – DONNA Dessert – JESSICA Crocktail – MEGANRead more

Open 14.1 Complete as many reps as possible in 10 minutes of: 30 double-unders 75/55# power snatches, 15 reps  Read more

Complete as many rounds as possible in 20 minutes of: 5 clean and jerks (185/135) 10 toes-to-bars Rest 30 seconds Recognize those faces? Grab a cup of coffee this morning and learn how the workout “Nicole” got it’s name, the evolution of the CrossFit Level 1, Level 2 and the new Certified CrossFit Level-3 Trainer (CF-L3) programs, as well as the forthcoming Level 4. Did you know that your gym has 5 CF-L3 Trainers?!Read more