Andrea

Noah

Here’s the workout for Thursday, Sept. 13, 2012:

A. Make up skill / strength

Take the first 20 minutes of class to go over oly lifting and other missed work. Talk with your coach to make the most of your open gym time.

B. Metcon

Five rounds for time:
5 burpee pull-ups
15 Russian kettlebell swings (53/35)
30 double-unders

Then . . .

Nama-stay for 9 a.m. yoga

Ann, CFUM athlete and certified yoga instructor, will take you through an hour of stretching, focusing on flexibility, mobility, breath work — and most of all — restoration. Don’t miss the counterbalance to your CrossFit. Class starts at 9 a.m. Bring a mat or towel.

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Pre-Holiday CFUM Paleo Challenge

PRE-HOLIDAY PALEO CHALLENGE: CFUM will hold a 30-day Pre-Holiday Paleo Challenge from Sept. 24 to Oct. 24. Halloween starts the holiday eating season that snowballs through Thanksgiving, Christmas and New Year’s — beat the potlucks and parties by planning ahead. So mark you calendars, clear out your cabinets and get ready to see aesthetic and performance results from the leading dietary approach for CrossFitters. A CFUM paleo meeting will be held at 5 p.m. Thursday, Sept. 20. This is a personal challenge that you won’t want to pass up — your health depends on it. More details to come.