• 08/27/13

    Amazing job today Flight Crew on the Paleo Challenge retest! I’m still collecting the data & we still have people who need to do the re-test that weren’t able to on Monday. If you havent turned in your points sheets please bring them today.  So far we’ve seen people take as much as 5 minutes off of their times. We’ve also seen people lose up to 17lbs and as much as 5% body fat. You all should be proud of your efforts. Once everyone has re-tested and I have all of the points I will let everyone know who the finalists are.

    [youtube http://youtu.be/tXDyWBqHGvM]

    Warm-up
    5 Minute double under practice
    Skill
    15 Minutes HSPU & Pistol Practice
    WOD
    If you did not do HelFranKel yesterday & are participating in the Paleo challenge you will do that WOD today
    Metcon (AMRAP – Rounds and Reps)
    “GOATS”
    20 Min AMRAP

    5 x HSPU
    10 x Pistols
    20 x Double Unders

    HelFranKel (Time)
    400M Run
    21 x Kb Swings 50/35
    12 x Pull-Ups
    15 x Thrusters 95/65
    15 x Pull-Ups
    400M Run
    30 x Box Jumps 24/20
    30 x Wall Balls 20/14

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+