WOD

AMRAP in 15 min:

3 push jerks 135/85#

10 box jumps 20"

15 wallballs

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There is no 5:30 or 6:30 class today. Stay out of trouble tonight! And have a happy New Year

Steve "Paleo" will be kicking off the Paleo Challenge on January 11th at 6:30 with a presentation of what the Paleo diet is and how to eat Paleo. If you are doing the challenge you need to be there . If not it wouldn't hurt to hear what he has to say.

Here are the dates for the baseline measurements for the Paleo Challenge. Everyone needs to make sure they get these tests done on these dates:

Blood work - Done by January 11th

Body comp. - Done by January 11th. We will do the tests before and after workouts

Strength/ CrossFit Total - January 4th, and 7th

Metcon - January 5th,6th,and 8th.

Blood tests can be ordered online at Blood Test at Home.com

21-15-9 reps for time of:

Pull-ups

Burpees

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Lots of PRs were smashed at yesterdays deadlift workout. Erica added 30# to her deadlift to pull a whopping 300#.

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The Boulder PD SWAT team is looking for role players for Rapid Emergency Deployment training on Thursday, January 7th from 1pm to 5pm.  We need people to play active shooters (bad guys or gals) and to play victims or innocent bystanders (good guys).  We are looking for as many people as possible that can get away from work for a few hours for realistic SWAT training scenarios.  If you are interested there will be a sign-up sheet at the desk at Flatirons Crossfit or you can email Nick at smetzern@bouldercolorado.gov.  Unfortunately there is no compensation but you get to hang out with the finest of Boulder's finest and have some serious fun!  Please sign up by Monday January 4th

WOD

Deadlift

1-1-1-1-1

then 12-9-6 @ 66%

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Still more on why the USDA food pyramid is wrong

The Paleo Challenge starts on January 11th. I need every one's paper work by January 4th. If you still need a blood test you can get one onlone at Blood tests at home.com. They will send you a kit and instructions. Send it back and you are all set.

Here are the Dates for the baseline tests:

Blood work - Done by January 11th

Body comp. - Done by January 11th. We will do the tests before and after workouts

Strength/ CrossFit Total - January 4th, and 7th

Metcon - January 5th,6th,and 8th.

Everyone needs to get these tests done on one or by these dates. We will be doing the strength and metcon baselines as the WOD. If you cannot be here for them we will try to accomodate you but no guarentees.

WOD

5 rounds for time of:

5 cleans 185/135#

21 double unders

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Christy doing Grace RXd for the first time

The Paleo Challenge is coming up fast. We need everyones consent forms in asap. Make sure to pay attention to the dates for the baseline tests so you can make sure you are here on those days.

"Merry Christmas"

I hope everyone has a great holiday.

The 10:30 Saturday workout is still on. It will be a great workout to punish those of you who over indulge today. See everyone Saturday.

WOD

Do one thruster the first minute, 2 thrusters the second, 3 thrusters the third minute etc.......

135/85#

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Registration for Sectionals opened today. Get signed up it will be a fun workout. Go team Flatirons!

We will have one workout today at 10:30. Closed on Christmas and the 10:30 WOD on Saturday.

WOD

21-15-9 reps for time of:

Snatch 95/65#

Burpees

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Mike gets a muscle up for Christmas. He actually did one months ago but couldn't repeat it so he didn't want it to count. He's got them now.

"Helen"

3 rounds for time of:

Run 400 meters

21 KB swings 24/16kg

12 Pull-ups

Saturdays weightlifting clinic.

I'll say it again. If you want to be good at CrossFit, any sport you do or play, or just be fit, you need to learn how to weightlift. We've got some really good coaches with David and "Uncle Randy" as he's come to be known. Come to their class at 6:30 and get good weightlifting.

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I need eveyone's consent form back asap. The start of the Paleo Challenge is coming up fast. Make sure to pay attention to the Dates for the basline tests and I have a good place to get your blood test done if anyone needs one.

WOD

3 rounds for time of:

15 toes to bar

7 push jerks 135/85#

20 box jumps 20"

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Any idea what David was before he was a weightlifting coach?

I'm sure all of you know me well enough to know by now that the Holiday schedule will not change much. So here it is:

Christmas eve there will be one 10:30am workout. Closed Christmas

New years eve regular classes till noon, Closed New Years Day.

WOD

Run 5k

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