Paleo 30 Day Challenge starts tomorrow – Monday, Sept 16th – Join our PALEO FORUM  to register for the challenge! Recipes, motivation, quotes, photos, accountability and more. Joining our Facebook Forum does not register you for the workshop.  Your 30 day food and life-style revamp starts in less than 24 hours.  Stop making excuses for why you have not accomplished your goals and start preparing to succeed.

Lakeview Schedule
8a – No Simulated Long Run WOD
9a, 10a & 11a – KB WODs
12p – 2p – Open Gym

Lincoln Square Schedule
10a – KB WOD

“Filthy Fifty KB Remix” – 30 Min Time Cap
50 KB Snatches (55/35 – 25 each side)
50 Box Jumps (24/20)
50 KB Sumo High Pulls (55/35)
50 Walking Lunges (50 steps)
50 Russian Twists (20/14 Med Ball)
50 KB Push Presses (55/35 – 25 each side)
50 Burpees
50 KB Swings (55/35)
50 Double Unders (or 150 singles)

At the 6, 12, 18 & 24 min mark; stop where you are at and get on the rower.  When done with the rower continue on with the Filthy Remix.  (Men – 15 Calories / Ladies – 10 Calories)

WOD Notes:
– Russian Twists (1 Tap = 1 Rep
– KB Swings are to above head
– All Box Jumps have a step down. No jumping down.

Group Plank Off:
30 Standard Plank on forearms.
30 sec side plank right
30 sec side plank left
1 minute rest.
** Repeat 3 times.

30 Days Paleo