The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

Team WOD: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/12)
70 Walking Lunge Steps
70 Knees to Elbows (100 Kick Outs)
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders (100 Kick Outs)

WOD: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

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Talk about the Opens…

Make sure that you let people know that less than one week remains before the first workout starts.  Be exact with the information provided and make sure you remind them that the deadline is Thursday.  You must not forget to remind them that the gym will be doing the workouts every Friday.  Mention how scaled workout will be the Level 1 while the Rx workout will make up the L2.  Also don’t forget to say that you will stop being their friend if they don’t sign up.

Definitely leave the best part for last,

CG

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Hey Athletes, Siskel, Ebert, Roeper,  and all Movie Goers….

Crossfit Headquarters is having a film contest.  As a collective we are sending in 2 movies representing Reebok Crossfit Back Bay.  We are filming one of the movies this Sunday, January 22, at 209 Columbus Ave from 10 am to about 3pm.  I want to make everyone this DOES NOT affect any classes that day.  They will run exactly as planned.  The 1st part of the movie will specifically film the 10am class that day.  If you want to take that class please sign up and if it’s full well… its full.  We are asking people if they have gear specifically that says Reebok Crossfit Back Bay.  If you don’t have any gear then don’t worry about it.  After the class we will be filming some brunch scenes at Zocalo and some scenes on Dartmouth St itself.  Several people have expressed interest in helping or being in the movie so thank you and all you have to do is email me ( that’s right Tina Coll) at bern@reebokcrossfitbackbay.com and we can see where we  need assistance.  Those who come by to help you need to bring several changes of clothes for the day.    MyKim Dang has agreed to film this project.  Her and her crew are so talented so I couldn’t pick just one video from MyKim,  Jeremy, and her whole crew so we’ve got multiple videos this post including the 1st video we sent to Crossfit HQ that many of you have already seen.

-Bern K. Prince

Lauren And Dan’s Wedding…

MyKim Dang

The 1st Movie From The gym produced by Max Summit

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

Pre WOD: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD: Jackie: For time:

1000M Row
50 Thrusters (45/45)
30 Pull Ups

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One last thing…

Please be mindful that you do not have to be on a team to take part in the Paleo Challenge (I know what the rules say!!!!).  Also please be mindful that your teammate doesn’t have to be from the gym.  If you have someone at work, someone at home, someone at the bar…wherever.  The idea is to have some kind of support system, a Paleo wingman if you will!  Remember that it takes two to tango.

And two to succeed in the Paleo Challenge,

CG

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