WOD: Saturday 20, October 2012

The CFC Paleo Challenge starts Sunday the 21st and some of you have already gotten your Paleo Baseline, the Filthy 50 done already!  We will be doing the FF at the 9am and 10am classes today as well as at the 2pm Open Gym time slot on Sunday.  Some folks have asked if they can use their scores from the FF we did a few weeks ago and the answer is YES, if you absolutely cannot get in this weekend to do it!

To participate in the challenge to win the big cold hard cash prize you need to:

Do the baseline

pay your buy in

take your pics ( front, back, side)

measure your waist, hips, thigh and upper arm

get started on Sunday Oct 21st!

We have set up a couple of ways of support for you along the way.  We have encouraged you to get a partner to do this with you.  Decide among yourselves if you will journal and turn it in to each other each week, or to email each other every day or every other day, whatever works for you!  We also have started an CFC Paleo Challenge FB page as your opportunity to share your ideas, recipes, fun facts or fears with others for support as well!  As always, the entire coaching staff is there for you to help with questions or concerns!

Filthy 50

For time:
50 Box jump, 24 inch box/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball/14
50 Burpees
50 Double unders

You have the option to do the Dirty 30 instead if you want, it is 30 of each of the same movements!

1 comment to WOD: Saturday 20, October 2012

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