Coach Gary will be back in the box for the Saturday morning WODs. Newcomers are welcome to both the 8 and 9 AM workouts. What a treat it has been having Gary here to help us. He managed to get everyone through a tough workout Friday including Taryn who has only been working out with us for three weeks. Nice work Gary and Taryn!
WOD: 5 rounds for time;
100′ walking lunges
10 pull ups
15 wall balls
20 sit ups
Thank God it’s Gary!! Gary will be coaching all three morning classes! Gary is the bomb. He is an awesome athlete and a fabulous coach. Don’t miss this opportunity for some individual attention.
And here he is rockin’ Thursday’s WOD “Gary” named after him.
The WOD: 25-20-15-10-5 reps for time;
Power snatch
Sit ups
Push ups
Kettlebell swings (American)
Double Unders (triple for singles)
Welcome Bev and Gary from Training Camp Hot Yoga in Orange County. Gary, our guest CrossFit coach for the week, will penalize everyone for being late with burpees. So show up on time for the WOD!
Gary is the one in the middle!
Mahalo Kinsey!
A huge mahalo to one of our newest members, Kinsey, for sharing a vast amount of information on the paleo diet. Coming from experience, Kinsey has researched and is now practicing a strict paleo diet after 23 years as a vegetarian. Kinsey was diagnosed with autoimmune diseases and was recommended to take high doses of toxic drugs known to cause organ damage. Instead she researched how the foods we eat were possibly making her sick. When she radically changed her diet to paleo, eliminating all soy products and other grains and legumes, she immediately began to feel better. Kinsey is now almost symptom free after just a few months on the paleo diet. Thank you so much Kinsey for sharing your knowledge with us. We are all inspired to cut out those bad carbs and grow leaner and stronger.
The WOD: 5 rounds for time;
400m run
10 pull ups
15 OH squats
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