Thursday, October 3, 2013



Congratulations to the winners of the September Whole30 Challenge. To establish the winners we evaluted their overall points on the challenge, measurement changes, and improvements on their “Jackie” times. Everyone did awesome and saw results big and small.

1st Place- Eric Blue (Winner of $75 off one months membership and a  rogue speed jump rope)
2nd Place- Heather Goodmanson (Winner of $50 off one months membership)
3rd Place- Michael Lemoi (Winner of $25 off one months membership)

Skill: Kipping practice
Level 2: max pullups in 1 set

Lift:  Every Minute on the Minute for 12 minutes: 2 front squats @ 65%
Level 2: super set with 4 strict “toes to bar”/leg raises (toes do not need to touch bar)

WOD:  “13.5 anyone?”: 3 minutes to complete 3 rounds*:
11 thrusters
11 CTB pullups
*if all 3 rounds are complete in 3 minutes, then move on to 3 more minutes and 3 rounds
** 6 minute cap

Level 3: 95/65#
Level 2: 95/65#, standard pullups
Level 1: 45/35#, jumping CTB pullups

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