The box is coming together very nice! Now that we have more space, that means more people, that means bigger messes! Please pick up after yourselves when you are finished with your workout. It's not fair to the next class to have to clean up your mess. As a general rule, leave it cleaner than when you found it...that is all.

The first week of the Paleo Challenge is in the books and you are all doing really well. The amount of research you all are doing on your own is awesome. Journals will be returned this afternoon and for you morning folks, they will be on the table for pick up on Tuesday. There are a lot of you in it to win it!

Today's WOD

Focus is on strength today. It is a Crossfit rest day.

Push Press - 1 RM go for a new PR today! We will use this lift for our new strength cycle beginning next week.

Take 60% of your max and perform 2 reps on the minute every minute for 12 minutes.

Ab work -
25 GHD sit up
25 strict toes to bar
25 GHD back extensions
25 L-sit (leg lift to 90 degrees suspended from the pull up bar

"L-Sit Variations" with Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]