Thursday 02/04

Our official Paleo Challenge winners are Connie Havens (with a perfect score!!) & Victor Olivero!!!! Congratulations to you both!!

We have to give props to ALL who participated through this 31 day lifestyle challenge. The self reflections we received back warmed our hearts immensely. We are so incredibly proud of everyone. There has been some significant performance improvements as well as lean machines!

We hope to have sparked some interest in kicking habits that will last a lifetime! If you ever have any questions about the paleo diet contact us at any time.

Body Armor- 4RNFT

• 100ft Waiters Walk (ea. side)

• 20 Supermans

• 10 Tempo Sq w/plate

WOD- For Time

• 50/40 Cal Row

• 75 DU

• 35 HSPU

• 75 DU

• 20 Burpees

• 75 DU

• 35 HSPU

• 75 DU

• 50/40 Cal Row

Wednesday 02/03

Morning classes take caution - roads my be icy

Strength - Every 90s x 6

• 1 Power Snatch + 1 Hang Squat Snatch + Squat Snatch

• 70-75% of 1RM

WOD- 10 min AMRAP

• 15 Wallballs (20/14)

• 5-10-15-20-etc… T2B

Tuesday 02/02

Back on for evening classes

WOD- 6RFT

• 12 Power Cleans (95/65)

• 12 Push press

• 24 Sit ups

Monday 02/01- closEd

CFU will be closed for the remainder of the day. STAY safe and see you tomorrow!

Paleo peeps don’t forget to log your final points from week 5 as well as your baseline 2 scores!

Friday 01/29

Reminders:
-Paleo challenge baseline retest this Sunday 01/31
-Don’t forget to log your scores
-Submit your self reflection for one last extra point by Sunday
-Adjusted PM schedule begins this Monday 02/01

Body Armor-4RNFT

• 30 sec handstand hold

• 20 bird dogs each (10 each side)

• 20 single leg glute bridges (10 each leg)

WOD- For Time

20-15-10-5

• Cal row

• T2B

-5mins rest-

10-9-8-7-6-5-4-3-2-1

• Hang power cleans (115/80)

• 4 burpee box jump overs after every set