There will be no 4pm make up wod on Saturday because of the Keep it Paleo Seminar!  Today is the last day to sign up and the price has gone down to $275!!

The diet challenge starts next week!

Work Out of the Day“Sean”10 rounds for time of:11 chest to bar pullups22 front squats, 75/55lbsPost time to beyond the whiteboard.U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

Metcon WorkoutFor time:800m run10-9-8-7-6-5-4-3-2-1 reps of-wallballs, 20/14lb*10 situps-box jumps, 20″400m runPost time to beyond the whiteboard.