Conditioning: Cindy - Test WOD from Paleo Challenge

5 pullups 10 pushups 15 squats   AMRAP 20 min

Reps must be legit! Use a ball for squats.

* New Year New You winners will be determined and named this Saturday. Proud of all of you, hope you found some habits that you can continue to keep for a lifetime.

Cool Down:

Backpack Splits 2 min

• GOALS - goals are a way to measure our progress and narrow our sights to what is important. It is not only important that you make and write down goals but ESSENTIAL. Please fill out a square on the GOAL board with your name and goals so we can help you achieve them.
• PAYMENT - Is due. After the 5th ( tomorrow ) there is a $10 late fee.
• AFFILIATE CUP TEAMS: We are in the process of registering our TEAMS. We will make final adjustments to TEAMS as we see the workouts but feel very confident in entering 2 RXed and 1 scaled TEAMS. Fee is $40 per member, make checks to CFC asap. There WILL be rope climbs. We will practice these Thursday Feb 7 at 6:00 in the Wrestling room at the High School. Bring long socks , tights or sweats and shoes ( I prefer Chucks, boots work well too)
• LUNCH LIFT - We will be starting lunch hours 11am-1pm on Wednesday and Friday. These will be open gym format. Shane Smith will be coaching these. He has a deep background in Westside Barbell Methods: bench, squat and press. Work on technique, mobility, make up a WOD or just practice. More info to com...