friday september 1

WOD: For time:

1 Clean & jerk, 155#/105# 1 Round of “Cindy” 2 Clean & jerk, 155#/105# 1 Round of “Cindy” 3 Clean & jerk, 155#/105# 1 Round of “Cindy” ….. 10 Clean & jerk, 155#/105# 1 Round of “Cindy”

For this workout, clean & jerks can be either power cleans or squat cleans. One rounds of “Cindy” consists of 5 pull-ups, 10 push-ups, 15 squats.


I challenge you to change your life for 2 weeks. This will be a points based challenge. 70 possible points. If you are already doing a paleo challenge you can jump onto this one as well!

Nutrition Points: (28 points possible) (42 negative points possible) -1: Cheat Item. Includes any item that is not paleo or dairy. Maximum negative points in a day is 3. But don’t cheat. +1:Primal Meal (include dairy) +2: Day of paleo. Butter and whey protein are acceptable. Cannot have any cheats during the day to earn 2 points.

Workout Points: (14 points Possible) (14 negative points possible) +1 Workout every day. There will be workouts to do on days you cannot make it to the gym as well as at least 10 minutes of active stretching for recovery days (you can also attend the mobility class as a recovery day or do a scaled version of the workout of the day to recover, make sure you let me know it is a recovery wod to help you modify it). -1 On days that you do not workout or do active stretching.

Bonus Points: (28 points possible) +1 for working on your goat every day in addition to your daily workout. (must spend at least 5 minutes on your goat) +7 for completing the weekly challenges.

We will be starting on SEPT 4. Say tuned for a link for a menu that will assist in the challenge.