NO OPEN GYM THIS SUNDAY. Sorry for the inconvenience!
The 2013 CrossFit Games will air on ESPN2 starting Oct. 2nd
CrossFit Federal Hill Paleo Challenge
We will have the Paleo Kick off meeting, workout and weigh in to answer all questions on October 19th at 11 am. Yes it is important you come, but if you can not make it you can still do the challenge.
The challenge officially starts Monday October 21st and ends Thursday November 21st.
There are national challenges that you can sign up for, but we wanted to keep this in house one more year. You will only be competing against people at CFH.
There are about 100 different ways to score a paleo challenge, we decided to keep as simple as possible. It gets cluttered when you have journals and scoring reports. What is lost is the true test of self control, accountability and the real reason you are doing this, to better yourself. But we know a little competition can go a long way.
During the meeting on October 19th you will weigh in on our scale and we will take your measurements. This is all OPTIONAL. We are looking into having the bodpod come in to take body fat %, but we have nothing set yet.
It is then up to you to take before and after pictures! Everyone gets weird about pictures so here is how it is going to work.
As a coaching staff we will pick the winner based on attendance at CFH, improvement in the baseline workout, weight loss and body measurements. If you have before and after pictures that you want to submit that only the coaches will look at, it could make a huge difference in our decision, but ultimately it is up to you. One male and one female winner get a free month at CFH.
Cost to participate is $20, we will post a sign up link soon.
Why $20? We want to donate a portion of the money to Gather Baltimore.
We will also be holding a Paleo Chili Cook-off on November 2nd. All Paleo Challengers get in for free!
You will have access to our private paleo group.
We will divide everyone up into groups. Each group will be managed by a coach. They will support you along the way and help with any questions you might have.
Last thing. We would like to have some paleo snacks or side dishes for the kick off meeting on Saturday, October 19th. If you have something you would like to make and share we will pay for the supplies! Just email community@crossfitfederalhill.com and let us know what you want to make!
Strength WOD
Back Squat 4/4/4/4/4
WOD
21 Thrusters (75/55)
15 Pull ups
4 Rounds
Todd, Lauren and Dani on power cleans