Give your best everyday!

Strength:
Deadlift, 5 x 1 (95%)

Conditioning:
5 rounds for time:
20 dumbbell or KB snatches, 50/35
10 x 10m shuttle sprints

Finisher: plank holds

Is Chalk Paleo? I Hope everyone is ready for tonight’s Nutrition Seminar at 6:30 pm (no 6:30pm WOD).  Coach Sarah is ready for all of your questions and fired up to give some answers. So bring some good ones. Seminar is free for members and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

THURSDAY, THURSDAY, THURSDAY! Missed Lynne today at 6:30 pm because of food talk. Open gym will commence after the seminar for you to make up some work. Lucky You!

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Fitness & performance:
“Lynne:”
5 rounds for reps:
Max rep bench press, bodyweight
Max rep pull ups
Rest appx 3 minutes between each movement

*Compare to 6/3/2014.

Get Ready for Tomorrow’s Nutrition Seminar Thursday, June 11, 2015 at 6:30 pm.  The foundation of everything that you do starts with how you choose to fuel your body, bring a pad and pen and questions! The seminar is free for members and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

We will also being running a 7:30 pm classes on Wednesdays for the next 2 weeks. If you want it, Show up!

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Strength:
Back squat 5 x 3 (A)

Conditioning:
Row 2000m
Run 1 mile

Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!

Hope everyone is ready for the Nutrition Seminar Thursday, June 11, 2015 at 6:30 pm.  The foundation of everything that you do starts with how you choose to fuel your body, bring a pad and pen and questions! The seminar is free for members and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

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Strength:
Clean & jerk, 10 x 1 (A)

Conditioning:
15-12-9:
Push press*, 115/80
Box jumps, 32/26

*Goal is unbroken!

Congratulations to Borna and Michelle Daftari and their beautiful new daughter Violet.

Hope everyone is ready for the Nutrition Seminar Thursday, June 11, 2015 at 6:30 pm.  The foundation of everything that you do starts with how you choose to fuel your body, bring a pad and pen and questions! Unlimited attendance will be available and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

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EMOM 16:
Odds: 3 muscle ups
Evens: 4 strict handstand pushups

Conditioing:
AMRAP 10:
10 burpees
20 front rack barbell lunges (in place), 45/35
30 double unders