Author: Jade

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. WOD: 1) AQAP: 1 mile Run 50 Wall Balls 20/14 100 Double-unders 10 Rope Climbs 15ft 100 Double-unders 50 Wall Balls 20/14 1 mile Run Extra Work: 2) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up…this means if you don’t have a Strict Pull-up yet you should be working towards that first. 3) Farmer Carry: 400m for time Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. WOD: 1) 1 and 1/4 Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Come down to the bottom of the Squat, up just above parallel then back down into the bottom and all the way to the top. Reference 7/8/16 for loading. 2) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5 reps on one side before switching to the other. 3) 3 rounds AQAP: 400m Run 30 Push-ups 20 Alternating Single Arm Dumbbell Snatch 50/35…