-There is tons of excitement about the upcoming Better Body Challenge!!
We will be collecting entry fees next week, taking BF measurements, and preparing all the details for the 30 days to come. Start your preparation today by looking into the Paleo and Zone diets. Pick which one you think you can stick with! We will be having a nutrition presentation next weekend, with recipes, athlete testimonies, and grocery lists.
Better Body Challenge start date is Monday, January 16, 2011!!!!
-Paul has offered to hold a Mobility Clinic on Saturday, January 21st at 717. If you missed the CF Hershey mobility clinic, you sure don't want to miss this one. We discussed 717 specific mobility concerns and issues, and he will come prepared to answer any of your questions.
Expect this to be from 9-11am, with a legendary Dr. Paul Erwin WOD afterward!
-PA's Fittest, in Allentown PA, is January 14th. We have a good number of athletes competing this year. Come on up and show your support, or even jump on the waiting list to compete in the Rx (muscle up required) or Scaled division.
-Last but not least, a huge shout out to everyone making leaps and bounds in their goals.
Nina got her first Kipping Pullups yesterday!!
Wendy is Rx'ing everything in sight!!
Mason is the next Butterfly Kipping king!!
You guys never cease to impress us. Keep up the hard work.
-Starting in February, we will be starting a 717 Committed Club.
If you attend the CF classes more than 15 times per month, you will get in. Members will get special classes, recognition, events entry, and more.
Skill
Coaches Choice
WOD
5 Rounds, each for time. Rest as needed between rounds. 5 burpee-pullup penalty for any round more than 15 seconds off best.
50m Prowler push (270/180)
small block sprint (approx 175m)
2 Deadlifts (335/225)
12 Box Jumps (30/24)
1 Rope climb
*Prowler push to 25m and back to start
*Deadlift scale is 80% of 1RM
*This is a sprint WOD... DO NOT GAME THIS!
*if you own a stopwatch, bring it.
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