Call Us: (918) 706-5581

MONDAY – 8.31.2015


MONDAY – 8.31.2015



2 Rounds w/barbell
10 Stirct Press
10 Front Squats
10 Back Rack Lunges


Clean & Jerk Skill Work

15 Min
Establish 1 RM Clean & Jerk

20 Min AMRAP
5 Clean & Jerks 65/95#
400 M Run
5 Clean & Jerks 75/115#
400 M Run
5 Clean & Jerks 95/135#
…… Continue adding weight until time expires or you reach your limit.
*Your goal is to increase 20# for men and 10# for women each time you increase.

CFV! First off on behalf of me and my family I want to say thank you you to everyone who brought us all the delicious meals this past week. It was such a huge help and we are so grateful to have such an awesome community.

Second, let’s talk about health.  Fitness is one part of the equation and guess what the second part and most important part. YOUR DIET. When I say diet, I don’t mean a 30 day challenge, or a quick crash diet. What I am talking about is the way we eat day to day.

I thought long and hard on a way that I could help each and everyone of you make that lifestyle change. Something that will help you inside and outside the box.  I want to offer up to anyone who is willing and wanting a paleo diet plan that will be emailed to you every Friday.

The plan will include breakfast, lunch, dinner and a grocery shopping list for all the meals for the week for a family of 2 (you could easily double this if you have a bigger family!). This is not a challenge and there is no cost to you. All I ask is that you give it a try for a month and just see what happens.

The first week will be emailed out this Friday, all you need to do is send me an email at and put in the subject line “Paleo”.  I encourage you all to commit to this, you work so hard in the box, lets try and work hard in the kitchen now.


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