Work Out of the Day“Wood”5 rounds for time of:400m run10 burpee box jumps, 24″10 sumo deadlift high pull, 95/63lbs10 thrusters, 95/63lbs1min restPost time to beyond the white board.Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Congratuluations to our four winners of the latest paleo/zone diet challenge!  Bjorn lost an amazing 31lbs and 10.5 inches off his waist!  He also lost 3% body fat and over 4min off his D.T. time!  Lori did an incredible job as well, losing 15lbs, 5.4% bf, an inch off her waist, all while improving every benchmark wod she completed!  Jon lost 9lbs and killed it on every wod!  58sec off “Helen”, 1:23 off “Fran”, and almost 4min off “Murph”, were just a few of his improvements.  And last but not least Rachelle rounded out the winners with some great numbers and a stunning transformation.  She lost 2% bf and 3.5inches off her waist!  Her “Fran” went from 8:54 to 6:54 and she cut her “Murph” down from 52:09 to 49:01!  Many others also made great improvements over these 6 weeks.  We hope you will all continue to eat healthy and make this a long term lifestyle change.