Use today for two things.  To either climb that rope or finally knock out those damn double unders.  Of course you can do much more but I am tossing out a personal challenge to all the athletes that have had one of those two items on their crossfit-to-do list for too many months now.


On to our day. . . 

To go over what happens on Thursday.  There is a coach or two at every class to help offer technique pointers and cues for each athlete.  You can work on a missed workout from Monday, Tuesday or Wednesday or you can work on a skill that you would like to improve.  Either way a coach is there to give you a hand.  If you missed a 1rm (One Rep Max) in the last couple weeks please try to use today to make that up.

5:30a, 6:30a, 12p, 4p, 5p, 6p – Open Gym w/ the coaches

7p – Rowing Endurance w/ Coach David & The Mark Peterson

7p – Olympic Lifting Instruction w/ Coach Noal & Coach Matt

8p – Boxing w/ Coach Ricky

8p – Gymnastics w/ Coach Kara

Thursday Link. . . an absolute non-Paleo-snack-approved rap video

Need to find a few extra hours in your day?  Talk to my dude Tim Ferris


Handstands and great beach reading.

Handstands and great beach reading.