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Workout

Week of September 22nd

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PALEO CHALLENGE – ROUND II
Tomorrow kicks off Paleo Challenge – Round II. A lot of you have already gotten a copy of the scoresheet from Julie, but for those who haven’t, ask a coach tomorrow for one. The buy-in is a steep $5, and winner take all. If this is your first time hearing about this it is a month-long challenge where you will be scored on 5 categories: water consumption, food consumption, how many workouts you attend, how much improvement you see in your benchmark (done before and after the challenge), and percentage of weight lost.

We had incredible improvements during our first challenge, so we are eager to see great results in round 2 as well. Your diet is going to be largely responsible for your weight loss, where a consistent workout regiment will be responsible for toning up and building muscle. A combination of the 2 is ideal. So if you were looking for a chance to kick-start your diet into the “clean” category, this is a great opportunity! The coaches in our gym have a wealth of knowledge about Paleo and are always looking to help. Just have to ask for their help.

PALEO POT LUCK DINNER
On Tuesday after the 6:30pm class we will be having a Paleo Challenge potluck at the gym. We had one to kick-off the challenge last time and everyone brought lots of great dishes … w/ plenty leftover for lunches the next day. If you are interested in the Paleo Diet, but aren’t going to take part in the challenge, you are still welcome to come. Entrance fee is a Paleo Dish. And bring plastic containers to bring some leftovers home!

NO IDEA SPORTS
No Idea Sports has announced a LAST CALL for Dodgeball and Kickball teams and has also opened up early registration for Winter teams! Visit noideasports.com if you’re interested in getting in on the action!

Please remember to sign-in to class: https://crossfit13stars.sites.zenplanner.com/login.cfm. If you have questions about anything, please don’t hesitate to shoot us a line at info@crossfit13stars.com!

Weekly WOD Schedule:
Monday – short strength (bear complex) + short metcon (Paleo Challenge benchmark test)
Tuesday – short strength (samurai squat to alternating forward lunge) + short metcon (Paleo Challenge pot luck dinner @ 7:30pm)
Wednesday – skill work + long metcon
Thursday – short strength (box sit back squats) + short metcon
Friday – strength (split jerks + push press)
Saturday – Intro to CrossFit (individuals) @ 8:00am; Intro to CrossFit (partner WOD) @ 9:00am


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