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WOD: Paleo Challenge Benchmarks:1) 1 Rep Max Clean 2) Max Handstand Push-ups or Ring Push-ups 3) Max Double-unders in 2 minutes 4) Max Effort 500m Row Post results/thoughts to comments I’m still so pumped on the huge class yesterday and things kept right up today with a bunch of people in the gym. I’m pumped to see a bunch of you jump in on the Paleo Challenge. Whether you’re doing the challenge or not these are some great benchmarks to have. We will be redoing the benchmarks on Monday, October 30th, but Paleo Challenge will end on Wednesday, October 5th. There were a bunch of big numbers had today, and PR’s on all sorts of stuff that we haven’t tested in a while. Keep it up guys, hope to see lots of you tomorrow. Cheers. Cheering each other through the row We had…

2 1/2 weeks until Fight Gone Bad. Lets raise some money for a great cause, and get as many of your friends, family, etc to come in here and sweat it out for our service men and women.

WOD: “Roy”- 5 rounds AQAP:15 Deadlifts 225/15520 Box Jumps 24/1825 Pull-ups Post results/thoughts to comments Wow, it was so much fun to have so many people in the gym this morning. Thanks for coming in everybody, and happy Labor Day. Also thanks for letting me hop in and workout with you all. Everybody did an awesome job and pushed hard, we had a packed house and it was amazing to see so many people working their butts off. Paleo Challenge starts tomorrow, hope to see a bunch of you get in on it. Cheers. We had a couple missing from the photo but 30+ people – Jade

WOD: Teams of 2 – AQAP:10 x 50m Sled Drags 95/65then…5 rounds of50 Thrusters 45/3350 Double-unders50 Kettlebell Swings 53/35 The sled drags must be alternating, so each member does 5 sled drags. Your partner must run, jog, walk with you while you drag the sled. The triplet is done with one person working at a time. You have one bar, one jump rope, and one kettlebell. Post results/thoughts to comments For a holiday weekend it was awesome to see so many folks in the gym this morning, and it was awesome to see all the partner groups working hard together even if they were at different levels. Great job everybody. The team workouts are super fun, I’ll be working them into the mix a little more often. Hope you have a great weekend and I look forward to seeing lots of you in…

WOD: Power Clean: 5-5-5-5-5 30-20-10 AQAP:BurpeesBall Slams 40/30 Post results/thoughts to comments Wow, peoples cleans are continuing to get better. You are all doing such an amazing job, keep up the great work. It was awesome to see a bunch of you bump up your level and do a heavier ball. The slam ball is a great opportunity to bump up your level on the board. You can all likely do a heavier ball than you use now it’s just a matter of how much that ball will slow you down. If you are going away for the holiday weekend, have a great one, if not, I hope to see you in. Cheers. Matt working on his cleans Ed hitting the WOD Rx’d A nice evening and a burpee circle to close out the day – Jade