Monday 6/17/2013

Announcements:

  • Day 17 of the GRFS Paleo Challenge!
    Remember to submit your food logs in today!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Strength: OHS 3×5 at 60%, 70%, 80% of 1RM
Skill: Kipping/Butterfly Pull-ups or Bar/Muscle-ups

WOD: For time

21-15-9x of

Lateral Barbell Burpees
Deadlifts (m:225#/f:155#)
Double-unders