Reminder:
There is still time to sign up for the Winter 2014 Paleo Challenge! Pre-challenge body fat testing starts today and runs through Wednesday. If you haven’t signed up for a time yet, email Shannon at [email protected] to schedule. Also, below you will find the workout we will be using for pre/post challenge assessment. This workout must be completed sometime before the end of the day on Friday. You must have a fellow Paleo Challenge participant or coach count for you. Report your score to a coach.
This Friday, 2/7, we will be hosting CrossFit Shoreside for Friday Night Lights. There will be a sign up sheet at the gym by Tuesday. Everything will run the same as it did at the first Throwdown: cash entry fee $10, heats will begin at 8:30. This is great prep for the CrossFit Open, and we hope to see many Hardware faces there!
Strength:
Back Squat:
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 75%
- 1×1 @ 80%
- 1×1 @ 85%
- AMRAP @ 90%
Conditioning:
3 Rounds:
- 20 Pistols (alternating)
- 15 TTB
- 10 Shoulder to Overhead (155/105)
Paleo Challenge WOD:
8 min AMRAP:
- 15 Goblet Squats (55/35)
- 15 Burpees