Tuesday 08202013

The Health and Fitness Industry is Dead (And that includes you, Paleo).

…. Following the advice of the mainstream health and fitness industry has left us more diseased, broken, and fatter than ever before. They’re not only not helping us, they’re killing us.

The health and fitness industry truly jumped the shark with the introduction of loud-mouthed Jillian Michaels and television shows like The Biggest Loser. Motivating people to change long-term doesn’t come by way of screaming at broken people to be unbroken, no matter how great it may be for ratings……. Read the entire article HERE 


Unique Community Discount Code (UCDC): WLCRYGBsbPoc
Unique Community Discount Link (UCDL):
Both our CODE and our LINK will do two things:

Give you a $5 discount on registration
Register you with OUR Community

Regular price of the Challenge $49
Early registration price $44
Player discount applies to both regular and early registration price

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Notes about Programming

The Fitness program will consist of body weight movements combined with basic barbell lifts to provide members with a focused and thorough plan while in the gym.  Quality and safety of movements rather than intensity of the work out is emphasized.  This program will be re-designed to promote healthy and safe fitness gains for members not accustom to the higher demands of the Performance programming.   This is for members that are newer to CrossFit or for those that are trying to improve their general strength and conditioning.   This is also a great option for the older athlete looking for longevity in their programming.    


A.  4 Set NFT 

8 x Goblet Squats 

45 Sec Rest 

8/8 x Renegade Rows 

45 Sec Rest 

B.  3 Sets AFAP 

15 x Push Presses 

15 x Calorie Row 

4 Min Rest 


A.  4 Sets NFT 

8/8 x Bulgarian Split Squats 

45 Sec Rest 

8 – 10 x Strict Close Grip Chin-ups 

45 Sec Rest 

B.  3 Sets AFAP 

9 x Push Presses 

12 x Back Squats 

15 x Calorie Row 

4 Min Rest 

@ 135lb/95lb 


A.  Push Press – 5 x 5 w/3 Min Rest 

B.  Every 90 Secs for 10 Sets 

3 x Power Cleans @ 245lb/145lb 

10 x Ring Push-ups 

Games Track 2014 

A.  Dip/Pull-up Complex:  3 Pull up 3 Dips 3 Pull up – narrow grip: 3 Dip: 3 Pull up – wide grip: 3 Dip: 3 Reverse Grip: 3 Dip: 3 Pull up – mixed grip: 3 Dip: 3 Pull up – mixed grip: 3 Dip: 3 Pull up – narrow handle pull: 3 Dip: 3 False Grip: 3 Dip: 3

B.  5 Sets AFAP 

20 x Bounds @ 24inch/20inch 

3 x <-> 10M Shuttle Run 

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