Don’t forget that we are having the follow-up Paleo Challenge Seminar tonight at 7:30pm at the gym. If you missed Saturday or want to get some more information and ask questions, stop by!

For those of you who are interested in competing in the CrossFit Sectionals in March/April or who want to be apart of our affiliate team, please come talk to me. I think we can put together one hell of a team, so lets aim to make a point about our training.

BUY-IN:

:30 Drills

Burgener Warm-up

LIFT: Back Squat

3 – 3 – 3 – 3 – 3

WOD:

3RFT

30 Pull-ups

50 Sit-ups

CASH-OUT:

Stretch

This is what competition is all about. Rob Orlando does 3 reps of a Clean & Jerk @ 300lbs in leas than 30 seconds. Yes that is right, 300lbs three times in 20 seconds. This never would have happened at there been no event.

[youtube=http://www.youtube.com/watch?v=iWxSuazburY&feature=related]