2017 Paleo Challenge


Continuing the theme of cool things in the pipeline, we’re planning a Paleo Challenge. Some of you may have already started your 2017 off right by cleaning up how you eat, committing to working out more consistently, and in general making healthier decisions. If you have, this should be a piece of bacon cake and may be just what you need to keep you on your path. If you need that extra kick in the behind to get things started, then we got you covered.

We’ve done it in past years with great success, and it’s about time for another round of strict, clean eating to get your body back in gear. Oh yeah, and it’s perfect timing to get you all performing at your best leading into the Open. Win-win is an understatement.

We’re going to give you a little time to prepare your kitchens, cancel all your partying, and maybe get a little cheating out of your system. The start date will be the Monday after our 6 Year Anniversary Party (exact date: TBD shortly), so of course that night may be your last chance to have some guilt free fun. Stay tuned to our site for more details and how to sign-up.

Workout of the Day 1/10/2017 – Tuesday


A. Maintenance
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

B. Met-Con
5 Bar Muscle-Ups
12 Alternating Pistols

Score reps. Rest 2 minutes, then…

C. Met-Con
30 Double Unders
10 Squat Cleans (135#/95#)

Score reps. Rest 2 minutes, then…

D. Met-Con
15 Deadlifts (225#/155#)
10 Jumping Air Squats

Score reps.

CrossFit Lite

A. Met-Con
5 Rounds:
30 Slam Balls
10 Ring Rows
400m Run

CrossFit 101

Push Press 8-8-6-6-4-4-2-2

For Time:
80 Push Press

EMOM 5 Air Squats. At the end of the first minute, and every minute after stop work and complete 5 air squats.