Workout And Words For October 20th – Paleo Nick Tonight!

We are half way through the Paleo Challenge and can finally start seeing the light at the end of the tunnel!   To help us through the finish line we will be having Paleo Nick show us the tricks of the trade when it comes to the Paleo lifestyle and will also share some treats with us as well!

The Paleo seminar will start tonight at 6:30pm and will last for 2 hours.   Paleo Nick will go over the Paleo and Zone diets and talk about implementation and preparation of the diets to help them become a permanent change in your daily lifestyle.   He will also take us through meal prep with an example for all of us to taste and take home!

If you signed up for the seminar please make sure you arrive 10 minutes early to check in with Sabrina.   We will not be accepting any payments at the door for anyone who is not already on the list.   We will also be unable to refund anyone their money at this point because we have already made our payment to Paleo Nick.

Lastly,  there will be no 6:30pm classes tonight which includes both group and competitors.  If you have any questions about the seminar today please contact [email protected].  See everybody tonight!





Warm Up:

3 lap run, 20 pass throughs, 15 pushups, 10 burpees



11 Power Cleans (1 Every 45 secs)

Dynamic: HEAVY Challenging Weight

Foundational: 2 Moderate Weight Technique Practice



Lurong WOD #7

7 Minute AMRAP of:

6 Handstand Push Ups

8 American KB Swings

12 Sumo Deadlift KB High Pulls


Lurong WOD #7

7 Minute AMRAP of:

6 Handstand Push Ups

8 Russian KB Swings

12 Sumo Deadlift w/KB



Pre – Lat Smash with Lacrosse Ball or Roller

Post – 5 Minute Cool Down





None due to Paleo Nick Seminar