Thursday 01.30.14

Static hold fun time!
As always, monthly fees are due the 1st of the month.
FREE SHIPPING from our online schwag shop through TUESDAY when you use coupon code LOVELY14 at checkout. 
The throwdown is coming, show your pride. 
PLUS, we have a new tag line on the back of our shirts.
Did you clean out your pantry?
$20 BUY-IN is DUE by WEDNESDAY, 02/05
You can do this!
Coach Sarah will be running informal mini clinics on kipping pullups this Saturday (02/01) from 10 AM to 12 PM and next Saturday (02/08) for anyone interested in learning or improving the kip.

Well y'all, after a couple of days of lackluster blog posts by yours truly and by Coach Jacob, I'm back from my sunny San Diego adventures and ready to get back to it. Our 30-Day Paleo Challenge begins this Saturday and I hope many of you will choose to participate. I'm excited about the new scoring system and I trust that everyone participating will be honest about logging their points. We have a ton of resources for learning what to have on hand in your home, what to eat when traveling, and what recipes work well (see recipe posts from previous challenges here and here). We are ALL busy people. Many people completed this challenge without missing out on life and I know you can do it, too! 

So pony up your $20 and earn it back at the end of the month by getting at least 80% of the 400 possible points (that's with drinking 8 glasses of wine throughout the month). The prizes for our winner are pretty epic this time around - a free month of unlimited monthly CrossFit (yeah, I said "FREE"), a custom WCFM Paleo t-shirt, and a Paleo prize pack of surprises. Our 1st and 2nd runner's up will also receive custom t-shirts. Best of all? You'll clean up your nutrition, feel great, and form a lot of great new eating habits that will last you well beyond the 30 days.

5 Rounds 
(same load for all three movements: 155/105)
12 deadlift
9 hang power clean
6 push jerk
Partner WOD
Complete 150 wall balls (20/14) with one partner holding flex arm hang. Tag out as needed.


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