11.12.10 Friday, lets work on our “Snatch”

Warmup: Whiteboard & MWOD

WOD:
Snatch one rep every minute on the minute for 15 minutes.
Post range of weights used!!

Paleo Treat:

11.11.10 Thursday. Power Cleans & Awesome AMRAPs.

Warmup: Whiteboard Warmup. SWOD Prep

SWOD: Power Cleans. 3-3-3-3-3. Find 3RM.
WOD: 12min AMRAP
35# Dumbbell Thrusters, 9 reps
12ft Rope Climb, 1 ascent

Paleo Treat:

11.10.10 It’s Wednesday and this is gonna hurt!

This will not be easy nor should they weight feel light. Pick the hardest possible and go with it!!

Warmup: Whiteboard and those that can get your gear ready to rock!!

WOD:
“Lumberjack 20”

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB […]

11.09.10 Tuesday. Squat and Clean, Jerk! Something like that.

“The wise man will want to be ever with him who is better than himself.”
- Plato

Warmup: Whiteboard & MWOD
WOD:
155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finished position […]

11.08.10 It wouldn’t be Monday without “Barbara”

Warmup: Whiteboard and Go

WOD: “Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Advanced=SAME

Austin Malleolo 25:51.
Jason Khalipa: 2:53, 3:05, 3:23, 3:46, 3:54 = 29:01.
Kevin Montoya 31:29.

This is just messed up and FREAKIN Hilarious!!

intermediate “Barbara Light”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between […]

11.07.10 Sunday

Rest Day.

Today we want you to take it nice and easy and GET OUT THERE AND KICK SOME ASS!! What ever it is you do today be the best you can be while doing it. If you like at some point you may sit down but only to wait for your prey(Paleo Hunters) or […]

Saturday. November 6.

Don’t know where to go for Paleo eats? Click here for a Paleo Cookbook, baby.
Sweet Quote: “What you need to know about the past is that no matter what has happened, it has all worked together to bring you to this very moment. And this is the moment you can choose to make everything […]

November 5. The Paleo Challenge Has Arrived!!!!

The Paleo Challenge is here!!!! See what a short commitment can do for the rest of your life!!!!
Sweet Quote: “You are the embodiment of the information you choose to accept and act upon. To change your circumstances you need to change your thinking and subsequent actions.” -Adlin Sinclair

FREE MASSAGE ON SATURDAY FROM 9AM TO […]

November 4. Paleo Challenge Starts Tomorrow!!!

The CFHH Paleo Challenge starts tomorrow!!!
Sweet Quote: “If you only do what you know you can do; you never do very much.” – Tom Krause

FREE MASSAGE ON SATURDAY FROM 9AM TO 11AM WITH KIM SAVOIE FROM BODY OASIS.
BRING A PET TOY OR PET FOOD TO DONATE TO THE HUMANE SOCIETY!!!

Warmup: 400m run. 2-minute challenge: […]

Wednesday. November 3.

“When we least expect it, life sends us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not ready. The challenge will not wait. Life does not look back. A week is more […]