DAY 8 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, do 100 burpees. See below for more info. 4 rounds: 8 deadlifts (60%-70%) 1min max calorie row 1min max slam-balls (20/30) rest 2min Day 8 (to be completed on January 9th and then never again…kidding.  Yay burpees!) Do 100 burpees anytime throughout the day. Do it in one effort or break it up throughout the day. If you are signed up for a workout already, this is in addition to your workout. Speaking of workouts, check out what is on today’s menu.  No prescribed weights?  Nope.  Today we want you to dial in perfect technique and impeccable form throughout the barbell portion.  Think of this part as reps at a challenging but manageable weight and low intensity.  It will not and should not feel anything close to an 8 rep max, though it should be an...Read more

DAY 7 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, plan and prepare a Paleo meal. See below for more info. 4 rounds for time of: run 800 meters 50 wall-ball shots (14/20) It’s Friday!  It’s the end of the week and we all made it so it’s time to do something special.  Why go out to dinner that someone else made when we can get creative at home ourselves and maybe even surprise a loved one (and who knows what that could lead to?! :)) with a delicious home-cooked Paleo meal? Day 7 (to be completed January 8th) Go online tonight and find a Paleo recipe to make. Get to the grocery store today or tomorrow and make it for dinner. So what will it be?  Here are a few of my favorite go-to recipes.  Post yours to comments! NomNom’s Slow Cooker Kalua Pig Well-Fed’s...Read more

DAY 6 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, mark your calendar. See below for more info. Thrusters 3-3-3-3-3-3-3 Ok, you’ve cleaned out your kitchen, you’ve put alcohol and sugar on hold, you’re getting more sleep, you’re being more mindful, you’ve placed your workout into your top scheduling priorities, and you’ve planned and made a delicious healthy meal, so what could be next?  Let’s put all those tools to the test! Day 6 (to be completed January 7th) Mark your calendar for January 14th, because sign-up for the 2016 CrossFit Open is opening to the public and we want you to sign-up! Ok, but what is this “Open”?  It’s a worldwide CrossFit competition that last for 5 weeks.  Each week a new WOD is released on Thursday and athletes have until Monday night to complete it and submit their scores.  It is stage 1 in...Read more

DAY 5 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat a Paleo salad. See below for more info. Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165/110) Jerk (165/110) This is part of your yearly benchmark series.  Log your score! Now that you have your workout schedule planned for the next week it’s time to think about everyone’s favorite topic: food! Day 5 (to be completed January 6th) Today you’re being tasked with eating a Paleo salad – no grains, dairy, legumes, or sugar.  This can be for lunch, dinner, or any meal in-between.  To help you out I’ve included a link below to one of my favorites.  If you make it once you’ll be making the dressing and putting it on everything! If you’re out and about looking for a salad, Mod Market has some really good ones...Read more

DAY 4 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, commit to a workout schedule. See below for more info. REMINDER! Women’s Only FREE Class and Intro Session TODAY at 10:30 am! Sign-up here. 10min AMRAP: 100-meter walking lunge with 45-lb. plate overhead 30 GHD sit-ups So, how many burpees did you have to do yesterday?  Today’s task won’t be nearly as hard though it will still require some mindful decisions on your part, and the dreaded word: commitment! Day 4 (to be completed January 5th) Go online and sign-up for 4 workouts or more in the next seven days. Take ten minutes to plan your week to attend all of those classes. The trick here will be that second sentence.  Be realistic in the workout times you choose.  If you know you’re not an early morning person then don’t plan everyday at 5:30am.  On the flip...Read more