Attention Paleo Challengers…


Paleo Tips & Tricks
Feeling hungry and lacking energy? Increase the amount of good fats in your diet (homemade salad dressings, coconut oil, avocado, nuts, etc). ย You can also add in sweet potatoes for some extra paleo friendly carbs to help fuel your workouts.
Increase performance and promote recovery by ingesting carbohydrates and protein within 30 minutes post WOD + a well balance meal within 2 hours after that
Gain those points by mobilizing every night through your favorite TV show
In your free time, work on the movements you’ll see again in the benchmark workouts. (Running, Pull Ups, KBS, Rowing, Deadlifts, Clean & Jerks, etc)


One of our very own rock star members, Corey Johnson, will be participating in Haymakers for Hopeย this Thursday, May 14, 2015. Haymakers for Hopeโ€™s mission is to fight to find a cure for cancer. Haymakers gives everyday men and women the opportunity to fight back against this terrible disease by training for, and competing in charity boxing events to raise money and awareness. To prepare for each event, Haymakers combines the efforts of first time amateur boxing participants, local boxing gyms and volunteers. They hope to help give life saving researchers the resources needed to fully focus their efforts on finding a cure.
Check our Coreyโ€™s bio HERE and help him knockout cancer!

Back Squat

-Between sets complete 10 bandy side steps in each direction

4 Rounds
15 Deadlifts (205,135)
15 Ring Dips

Level 2 (185,115)
Level 1 (135,95)

Ca$hout – Summer Buns
3 Rounds
10 Cobras
10 Jane Fondas each leg


  • Brendan Cottam

    05/14/2015 @ 1:34 pm

    8:48 RX

  • Trevor Crean

    05/14/2015 @ 1:22 am

    8:02 Rx

  • Joel

    05/14/2015 @ 1:08 am

    Back Squat: 185#x3
    WOD: 8:17 (RX DLS, 10 dips a round)

  • Jule

    05/13/2015 @ 2:43 pm

    BS: 195#x3 This will never be something I’m good at, and I’m OK with that.
    WOD: 14:33 L2

  • Brian M. Maser

    05/13/2015 @ 2:32 pm

    Strength: Hatch Squat Program
    WOD: 9:20 (10 ring dips per round)

  • Nick Alonso

    05/13/2015 @ 1:49 pm

    Strength 235×3 and 255×2
    WOD: 10:19 RX

  • Petra

    05/13/2015 @ 1:21 pm

    Strength: 125# felt heavy. Yikes! I squatted on Saturday and Monday, maybe that’s why.
    WOD: 7:18 rx

  • Frawls

    05/13/2015 @ 12:46 pm

    BS: 225×5 (Hatch)
    WOD: 6:10 Rx
    PR’d my Jane Fondas

  • melstec

    05/13/2015 @ 12:41 pm

    Strength: 185×3 and then tried I singles and hit 210# pr woo!
    WOD: 9:09 – 135# and red band for dips

  • Crowley

    05/13/2015 @ 12:27 pm

    no back squats today, messed around with handstands on the paralettes instead
    wod: 5:25 rx

  • Rob Hassell

    05/13/2015 @ 11:56 am

    340×3 (PR)
    7:31 rx

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