Our next Diet Challenge starts Feb. 17th, the same day as the Keep It Paleo Seminar! It will be a 6 week challenge that will coincide with the CrossFit Open!  What better way to start off the challenge, than attending this awesome seminar.  Not only will you learn how to cook paleo meals, but you will take 20 meals home with you to kick start your fitness results.  It will be a $30 buy in for the diet challenge, and it will be waived for anyone attending the Keep It Paleo Seminar!  More details coming soon!

Work Out of the DayBack Squat 3-3-3-3-3then, “Pull It Together”In teams of 2, as many reps as possible in 10 minutes of:5 Back Squats @66% of 3rm10 pushups*250m row*One athlete rows 250m, while the other completes pushups and squats.  When the row is complete, that athlete can go jump in on the squats and pushups.  Teammates alternate for 10 minutes.  Score is total reps.  Post loads and reps to beyond the whiteboard.[nggallery id=202].

Metcon Workout3 Rounds for time:300 Jump ropes100ft Burpee long jumps100ft Bear crawl100ft Walking lunges100ft Crab walkPost time to beyond the whiteboard.