Old cartoon from YouTube about the Paleo diet. Funny and to the point.

***Reminder***

The 6pm class will be split in two classes starting Monday, October 3rd. There will be a 5:30pm and a 6:30pm. Please choose your home class by the end of this week.

Also, make sure you are logging your workouts in www.beyondthewhiteboard.com. This service is included in your membership, as an added value for all CrownTown athletes. I have sent every member an invite via email. Click on the link in the email and it will prompt you to join the team. This is the most efficient way to track your progress and keep you on target to reach your goals. Without a target, how do you expect to hit a bull’s eye??? Get involved!

Skill – Tire flip technique

WOD – 3 Rounds for time of:

Run 200 meters

Rest precisely the amount of time it takes to complete the 200m run

Run 400 meters

Rest precisely the amount of time it takes to complete the 400m run

Run 600 meters

Rest precisely the amount of time it takes to complete the 600m run

Cool down – 65% of 1RM Back squat X 20 reps (if you did this last month and were successful then add 5lbs and do it again)

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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