WOD

It’s finally here!! The big Saturday! I expect to see everyone here sometime today KILLING this workout!!

3 Rounds for Max Points

1 Minute of Wall Ball Shots (1 rep = 1 point)
1 Minute of Sumo Deadlift High-Pulls (1 rep = 1 point)
1 minute of 20″ Box Jumps (1 rep = 1 point)
1 Minute of Push Press (1 rep = 1 point)
1 Minute of Rowing (1 calorie = 1 point)
1 Measly Minute of Rest

Tough Tough Tough!! If you have friends, enemies or colleagues joining us today (thanks!) know that they will be scaling this workout back a little bit.

Common scaling options include:
1. Reducing the weight on the barbell movements from 75/55 to something less heavy.
2. Lowering the box jump height from 20″ to something less high.
3. Removing a round or two from the total of 3 rounds.
4. Using a smaller medicine ball or a lower line, or both for the wall ball shot.

We’re very happy to be able to have a facility that can support oodles of people doing this workout! This is a tremendous fundraiser for great causes, wounded warrior foundation for me really hits home. All our veterans deserve so much from us as a nation I can’t express it. Thank you. Bring in the donations and I’ll get ’em sent in!

Pictures to be posted later!!

Nice work ladies!! Sounded like a crazy time! MetroDash is coming up!!
Hoo-rah running workshops!

Alright alright alright.

Saturday the 25th (two weeks!) we’re hosting a Fight Gone Bad to be remembered. It benefits Wounded Warrior Project, which is awesome, LiveStrong and the CrossFit Foundation (Cancers). This is big you guys, community to say the least!

Logistics 🙂

8:00am First Group goes! (3 rounds)
8:30am Second Group goes! (3 rounds)
9:30am Third Group goes! (3 rounds)
10:00am Fourth Group goes! (3 rounds)
11:00am Fifth Group goes! (5 Rounds!!!)
12:00pm Sixth Group goes (5 Rounds!!!)
12:45pm Seventh Group goes (3 rounds)

To raise fundage for the cause we’re asking for a $10 donation to do the workout! Please come and stay to cheer people on, help with scoring and filming/picture detail!

We have oodles of equipment 🙂 We can run up to 15 people simultaneously if we have enough scorers (30 total bodies!). The sign-up lists will be in the gym, if you’re a voice from the outer world, call us or email us and we’ll get you on the appropriate sheet to make sure that we’re not overloaded, or at the very least, to ensure organization 🙂

My goal is to have dang near everyone do this awesome workout to benefit these amazing foundations. That should be over 100 people! Bring your friends, family, enemies, people from other gyms, I’m recruiting other affiliates to come hang out and do this workout – it’s gonna be a packed house ROCKING!!

Courtesy of Goffe: this is his motorcycle!

” (1) Make your manner of eating neither luxurious nor gloomy, but lively and frugal, (2) that the soul may not be perturbed through being deceived by the pleasures of the body, and that it may despise them; and that the soul may not be injured by the enjoyment of present luxury (3) and the body many not afterward suffer from disease.”

Long sentence! I know this kills all the English Majors out there, but come on it’s a translated ancient text, written from oratory.

First Part: Eat on a budget and happily
Second Part: so [three parts] that your soul doesn’t 1. be misshaped by tasty treats, or 2) dislike tasty treats, or 3) becomes saddened by a lack of tasty treats that you shouldn’t have had anyway.
Third Part: also eat on a budget happily so that you don’t get sick after eating. – I also think he meant sick from disease, diabetes etc. –

Awesome! Happy Food Budgeting 🙂

Grassfed Meat: Let’s go ahead and high-ball it for 20 blocks of meat each day! 31 days, 1.25 pounds of meat, 140 grams of protein.

31 x $8.75 ($7/lb average) = $271.25 each month

Organic Fruit and Veggies: Full Circle Farm boxes, again let’s choose to high-ball it and get a family sized box each week delivered to the gym!

1 Family Sized Box each week = $32 x 4 = $128

Now all you need is some almonds, cashews and walnuts ($25, costco) and you’re good to go!
Total monthly grocery bill for amazing nutrition, i.e. lively and frugal = $424.25
Here are some other “things” that cost $425 bucks.

Exhibit A
Exhibit B
Exhibit C – Just for Chris
And Exhibit D

Now for some video of true meat eaters caught on camera, check these out!!

Gage L-Sit Demo – Computer
Boys Foam Pit – Computer

Monday! I know it’s a holiday. Guess what. We’re still doing workouts 🙂 Normal schedule all day nothing changes!!

Be ready for happy days!