Get Started!
GET
STARTED

08.17.2009-Monday-Day 1

Leave a Comment / Uncategorized / By

For time:

21-18-15-12-9-6-3

front squats – 135# (85#)

push-ups

post times to comments:

main site WOD

DAY 89 of the burpee challenge

DAY 16 of the paleo challenge

0 thoughts on “08.17.2009-Monday-Day 1”

  9. J9

    Traveling ShedHeads!
    Here are some additional options for CrossFit on the road. There is a good deal of repeats on leg work (squats, lunges and running) – but the format of the WOD can be a template for other exercises that you can substitute. Of course fitting in burpees is key – don’t want to be missing any in these last few days of the challenge.
    One of these days I will compile a complete list of traveling WODs and post that as a permanent webpage on the site. This way – you are never without a WOD on the road or when you cannot make it into the Shed.
    Charlie/DP-
    Let me know what your ring set-up allows (dips, pull-ups, push-ups) and I can shoot you some options for the rings.
    Post the WODs/times that you end up completing.
    AMRAP – 20 minutes:
    20 burpees
    20 double-unders
    4 rounds:
    400m run
    50 squats
    5 rounds:
    20 squats
    20 lunges
    20 box jumps
    4 rounds:
    800m run
    Time each round
    Rest in between each round (2-4 minutes)
    Run, Burpee, Lunge!
    5 rounds:
    800m run
    5 burpees
    100 ft. walking lunges
    Annie:
    50-40-30-20-10
    Double-unders
    Sit-ups
    (or substitute push-ups, squats, lunges, etc.)
    4 rounds:
    25 lunges
    50 squats
    25 push-ups
    Burping Ivan the Terrible:
    Record the # of burpees for each interval and total time
    (The burpees are a substitute for double-unders (so either will work). Currently burpees work well because of the high volume of burpees we are required to do daily.)
    90 seconds of burpees
    50 lunges (stationary-alternating), push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    TABATA format:
    8 rounds:
    20 seconds work/10 seconds rest
    Choose your exercises
    Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
    FGB format:
    3 rounds:
    1 minute work of 5 exercises = 5 minutes work
    1 minute rest
    Choose your exercises
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Post numbers of sit-ups and double-unders

  10. J9

    Traveling ShedHeads!
    Here are some additional options for CrossFit on the road. There is a good deal of repeats on leg work (squats, lunges and running) – but the format of the WOD can be a template for other exercises that you can substitute. Of course fitting in burpees is key – don’t want to be missing any in these last few days of the challenge.
    One of these days I will compile a complete list of traveling WODs and post that as a permanent webpage on the site. This way – you are never without a WOD on the road or when you cannot make it into the Shed.
    Charlie/DP-
    Let me know what your ring set-up allows (dips, pull-ups, push-ups) and I can shoot you some options for the rings.
    Post the WODs/times that you end up completing.
    AMRAP – 20 minutes:
    20 burpees
    20 double-unders
    4 rounds:
    400m run
    50 squats
    5 rounds:
    20 squats
    20 lunges
    20 box jumps
    4 rounds:
    800m run
    Time each round
    Rest in between each round (2-4 minutes)
    Run, Burpee, Lunge!
    5 rounds:
    800m run
    5 burpees
    100 ft. walking lunges
    Annie:
    50-40-30-20-10
    Double-unders
    Sit-ups
    (or substitute push-ups, squats, lunges, etc.)
    4 rounds:
    25 lunges
    50 squats
    25 push-ups
    Burping Ivan the Terrible:
    Record the # of burpees for each interval and total time
    (The burpees are a substitute for double-unders (so either will work). Currently burpees work well because of the high volume of burpees we are required to do daily.)
    90 seconds of burpees
    50 lunges (stationary-alternating), push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    TABATA format:
    8 rounds:
    20 seconds work/10 seconds rest
    Choose your exercises
    Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
    FGB format:
    3 rounds:
    1 minute work of 5 exercises = 5 minutes work
    1 minute rest
    Choose your exercises
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Post numbers of sit-ups and double-unders

  11. J9

    Traveling ShedHeads!
    Here are some additional options for CrossFit on the road. There is a good deal of repeats on leg work (squats, lunges and running) – but the format of the WOD can be a template for other exercises that you can substitute. Of course fitting in burpees is key – don’t want to be missing any in these last few days of the challenge.
    One of these days I will compile a complete list of traveling WODs and post that as a permanent webpage on the site. This way – you are never without a WOD on the road or when you cannot make it into the Shed.
    Charlie/DP-
    Let me know what your ring set-up allows (dips, pull-ups, push-ups) and I can shoot you some options for the rings.
    Post the WODs/times that you end up completing.
    AMRAP – 20 minutes:
    20 burpees
    20 double-unders
    4 rounds:
    400m run
    50 squats
    5 rounds:
    20 squats
    20 lunges
    20 box jumps
    4 rounds:
    800m run
    Time each round
    Rest in between each round (2-4 minutes)
    Run, Burpee, Lunge!
    5 rounds:
    800m run
    5 burpees
    100 ft. walking lunges
    Annie:
    50-40-30-20-10
    Double-unders
    Sit-ups
    (or substitute push-ups, squats, lunges, etc.)
    4 rounds:
    25 lunges
    50 squats
    25 push-ups
    Burping Ivan the Terrible:
    Record the # of burpees for each interval and total time
    (The burpees are a substitute for double-unders (so either will work). Currently burpees work well because of the high volume of burpees we are required to do daily.)
    90 seconds of burpees
    50 lunges (stationary-alternating), push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    TABATA format:
    8 rounds:
    20 seconds work/10 seconds rest
    Choose your exercises
    Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
    FGB format:
    3 rounds:
    1 minute work of 5 exercises = 5 minutes work
    1 minute rest
    Choose your exercises
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Post numbers of sit-ups and double-unders

  12. J9

    Traveling ShedHeads!
    Here are some additional options for CrossFit on the road. There is a good deal of repeats on leg work (squats, lunges and running) – but the format of the WOD can be a template for other exercises that you can substitute. Of course fitting in burpees is key – don’t want to be missing any in these last few days of the challenge.
    One of these days I will compile a complete list of traveling WODs and post that as a permanent webpage on the site. This way – you are never without a WOD on the road or when you cannot make it into the Shed.
    Charlie/DP-
    Let me know what your ring set-up allows (dips, pull-ups, push-ups) and I can shoot you some options for the rings.
    Post the WODs/times that you end up completing.
    AMRAP – 20 minutes:
    20 burpees
    20 double-unders
    4 rounds:
    400m run
    50 squats
    5 rounds:
    20 squats
    20 lunges
    20 box jumps
    4 rounds:
    800m run
    Time each round
    Rest in between each round (2-4 minutes)
    Run, Burpee, Lunge!
    5 rounds:
    800m run
    5 burpees
    100 ft. walking lunges
    Annie:
    50-40-30-20-10
    Double-unders
    Sit-ups
    (or substitute push-ups, squats, lunges, etc.)
    4 rounds:
    25 lunges
    50 squats
    25 push-ups
    Burping Ivan the Terrible:
    Record the # of burpees for each interval and total time
    (The burpees are a substitute for double-unders (so either will work). Currently burpees work well because of the high volume of burpees we are required to do daily.)
    90 seconds of burpees
    50 lunges (stationary-alternating), push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    TABATA format:
    8 rounds:
    20 seconds work/10 seconds rest
    Choose your exercises
    Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
    FGB format:
    3 rounds:
    1 minute work of 5 exercises = 5 minutes work
    1 minute rest
    Choose your exercises
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Post numbers of sit-ups and double-unders

  21. svw

    J9, do you still have that Comprehensive Bodyweight Workout List? I have the document in PDF, its 22 pages of workouts.
    Charlie, post your email address and i’ll send it to you right away.

  22. svw

    J9, do you still have that Comprehensive Bodyweight Workout List? I have the document in PDF, its 22 pages of workouts.
    Charlie, post your email address and i’ll send it to you right away.

  23. svw

    J9, do you still have that Comprehensive Bodyweight Workout List? I have the document in PDF, its 22 pages of workouts.
    Charlie, post your email address and i’ll send it to you right away.

  24. svw

    J9, do you still have that Comprehensive Bodyweight Workout List? I have the document in PDF, its 22 pages of workouts.
    Charlie, post your email address and i’ll send it to you right away.

  37. deb

    You’re killing me, McCoy!
    Paleo Challenge – I evidently lost a couple lbs…..
    Still trying to keep the kcals up. (Sat 2,038 – Sun 2,380 – I don’t want to drop cals >> lower my resting metabolic rate)
    I ate eggs, tuna, spinach, blueberries, banana, turnips, salmon, cantaloupe, cabbage w/carrot, lean beef round, grapes, broccoli, tangerine, half a Paleo beef-stuffed pepper, strawberries, fish oil & 2 oz. walnuts, couple squirts of flaxseed oil.

  38. deb

    You’re killing me, McCoy!
    Paleo Challenge – I evidently lost a couple lbs…..
    Still trying to keep the kcals up. (Sat 2,038 – Sun 2,380 – I don’t want to drop cals >> lower my resting metabolic rate)
    I ate eggs, tuna, spinach, blueberries, banana, turnips, salmon, cantaloupe, cabbage w/carrot, lean beef round, grapes, broccoli, tangerine, half a Paleo beef-stuffed pepper, strawberries, fish oil & 2 oz. walnuts, couple squirts of flaxseed oil.

  39. deb

    You’re killing me, McCoy!
    Paleo Challenge – I evidently lost a couple lbs…..
    Still trying to keep the kcals up. (Sat 2,038 – Sun 2,380 – I don’t want to drop cals >> lower my resting metabolic rate)
    I ate eggs, tuna, spinach, blueberries, banana, turnips, salmon, cantaloupe, cabbage w/carrot, lean beef round, grapes, broccoli, tangerine, half a Paleo beef-stuffed pepper, strawberries, fish oil & 2 oz. walnuts, couple squirts of flaxseed oil.

  40. deb

    You’re killing me, McCoy!
    Paleo Challenge – I evidently lost a couple lbs…..
    Still trying to keep the kcals up. (Sat 2,038 – Sun 2,380 – I don’t want to drop cals >> lower my resting metabolic rate)
    I ate eggs, tuna, spinach, blueberries, banana, turnips, salmon, cantaloupe, cabbage w/carrot, lean beef round, grapes, broccoli, tangerine, half a Paleo beef-stuffed pepper, strawberries, fish oil & 2 oz. walnuts, couple squirts of flaxseed oil.

  49. svw

    I got my butt kicked on this today, and i knew Matt was going to own it.
    im hopeful theres something on the board that’s a little more friendly to my strengths later this week.
    Charlie, you have the 22 page pdf?
    if you do then i wont bother sending it, but its good to have your email either way.
    enjoy the week!

  50. svw

    I got my butt kicked on this today, and i knew Matt was going to own it.
    im hopeful theres something on the board that’s a little more friendly to my strengths later this week.
    Charlie, you have the 22 page pdf?
    if you do then i wont bother sending it, but its good to have your email either way.
    enjoy the week!

  51. svw

    I got my butt kicked on this today, and i knew Matt was going to own it.
    im hopeful theres something on the board that’s a little more friendly to my strengths later this week.
    Charlie, you have the 22 page pdf?
    if you do then i wont bother sending it, but its good to have your email either way.
    enjoy the week!

  52. svw

    I got my butt kicked on this today, and i knew Matt was going to own it.
    im hopeful theres something on the board that’s a little more friendly to my strengths later this week.
    Charlie, you have the 22 page pdf?
    if you do then i wont bother sending it, but its good to have your email either way.
    enjoy the week!

  53. svw

    one other thing Charlie, try doing burpees in the sand if you’re feeling brave…
    i did 50 last year in LBI on the beach, and it was ridiculous. just think of running in the sand, and then think how it applies to burpees!

  54. svw

    one other thing Charlie, try doing burpees in the sand if you’re feeling brave…
    i did 50 last year in LBI on the beach, and it was ridiculous. just think of running in the sand, and then think how it applies to burpees!

  55. svw

    one other thing Charlie, try doing burpees in the sand if you’re feeling brave…
    i did 50 last year in LBI on the beach, and it was ridiculous. just think of running in the sand, and then think how it applies to burpees!

  56. svw

    one other thing Charlie, try doing burpees in the sand if you’re feeling brave…
    i did 50 last year in LBI on the beach, and it was ridiculous. just think of running in the sand, and then think how it applies to burpees!

  57. Charlie

    Steve: I’ll try doing burpees in the sand tomorrow.
    Today:
    Charlie and Cheryl did Burping Ivan the Terrible.
    It was a tough wod.
    Charlie: Total burpees completed – 88
    Total time: 27:15
    Cheryl: Total Burpees completed – 90
    Total tine: 27:51
    NOTE: Cheryl substitued squats instead of situps. Situps make her tushy bleed and that isn’t good for bikinis at the beach…and Cheryl looks very good in a bikini if I do say so myself.
    Christine did 200 situps and something else I can’t recall at the moment.
    Tomorrow morning will be a Mt Bike ride to False Cape and back. We’ll decide on the cross-fit workout later.
    Diet Pepsi said he will work out tomorrow.

  58. Charlie

    Steve: I’ll try doing burpees in the sand tomorrow.
    Today:
    Charlie and Cheryl did Burping Ivan the Terrible.
    It was a tough wod.
    Charlie: Total burpees completed – 88
    Total time: 27:15
    Cheryl: Total Burpees completed – 90
    Total tine: 27:51
    NOTE: Cheryl substitued squats instead of situps. Situps make her tushy bleed and that isn’t good for bikinis at the beach…and Cheryl looks very good in a bikini if I do say so myself.
    Christine did 200 situps and something else I can’t recall at the moment.
    Tomorrow morning will be a Mt Bike ride to False Cape and back. We’ll decide on the cross-fit workout later.
    Diet Pepsi said he will work out tomorrow.

  59. Charlie

    Steve: I’ll try doing burpees in the sand tomorrow.
    Today:
    Charlie and Cheryl did Burping Ivan the Terrible.
    It was a tough wod.
    Charlie: Total burpees completed – 88
    Total time: 27:15
    Cheryl: Total Burpees completed – 90
    Total tine: 27:51
    NOTE: Cheryl substitued squats instead of situps. Situps make her tushy bleed and that isn’t good for bikinis at the beach…and Cheryl looks very good in a bikini if I do say so myself.
    Christine did 200 situps and something else I can’t recall at the moment.
    Tomorrow morning will be a Mt Bike ride to False Cape and back. We’ll decide on the cross-fit workout later.
    Diet Pepsi said he will work out tomorrow.

  60. Charlie

    Steve: I’ll try doing burpees in the sand tomorrow.
    Today:
    Charlie and Cheryl did Burping Ivan the Terrible.
    It was a tough wod.
    Charlie: Total burpees completed – 88
    Total time: 27:15
    Cheryl: Total Burpees completed – 90
    Total tine: 27:51
    NOTE: Cheryl substitued squats instead of situps. Situps make her tushy bleed and that isn’t good for bikinis at the beach…and Cheryl looks very good in a bikini if I do say so myself.
    Christine did 200 situps and something else I can’t recall at the moment.
    Tomorrow morning will be a Mt Bike ride to False Cape and back. We’ll decide on the cross-fit workout later.
    Diet Pepsi said he will work out tomorrow.

  65. J9

    Ah Ivan the Terrible (burping – no less).
    Glad you guys took that one on.
    Deb-
    Nice Paleo progress. Remember the fats! Don’t skimp on those. Flax is out on a true strict paleo diet.

  66. J9

    Ah Ivan the Terrible (burping – no less).
    Glad you guys took that one on.
    Deb-
    Nice Paleo progress. Remember the fats! Don’t skimp on those. Flax is out on a true strict paleo diet.

  67. J9

    Ah Ivan the Terrible (burping – no less).
    Glad you guys took that one on.
    Deb-
    Nice Paleo progress. Remember the fats! Don’t skimp on those. Flax is out on a true strict paleo diet.

  68. J9

    Ah Ivan the Terrible (burping – no less).
    Glad you guys took that one on.
    Deb-
    Nice Paleo progress. Remember the fats! Don’t skimp on those. Flax is out on a true strict paleo diet.

  69. J9

    modified:
    Ken-19:01 115#
    Beard-17:39 115#
    Ann-8:00 35#
    Ro-10:46 65#
    Kenny G-17:10 115#-95#
    Maryanne-7:51 35#
    Anna-23:22 25#
    Janice-13:03 65#
    Joanne-14:22 45#
    Lisa-20:05 65#
    as rx’d:
    SvW-19:54
    Matt-12:48
    VonRon-16:44
    Deb-13:18
    Cam-19:15
    Bill-27:52
    J9-10:26
    Melanie-17:27
    Scott-18:04
    Sheer determination displayed today to hammer through this and finish. The streak of starting the week off with a tough one continues…
    Glad to be back full force after those post-surgery rest days. Tomorrow is the first attempt back at running.

  70. J9

    modified:
    Ken-19:01 115#
    Beard-17:39 115#
    Ann-8:00 35#
    Ro-10:46 65#
    Kenny G-17:10 115#-95#
    Maryanne-7:51 35#
    Anna-23:22 25#
    Janice-13:03 65#
    Joanne-14:22 45#
    Lisa-20:05 65#
    as rx’d:
    SvW-19:54
    Matt-12:48
    VonRon-16:44
    Deb-13:18
    Cam-19:15
    Bill-27:52
    J9-10:26
    Melanie-17:27
    Scott-18:04
    Sheer determination displayed today to hammer through this and finish. The streak of starting the week off with a tough one continues…
    Glad to be back full force after those post-surgery rest days. Tomorrow is the first attempt back at running.

  71. J9

    modified:
    Ken-19:01 115#
    Beard-17:39 115#
    Ann-8:00 35#
    Ro-10:46 65#
    Kenny G-17:10 115#-95#
    Maryanne-7:51 35#
    Anna-23:22 25#
    Janice-13:03 65#
    Joanne-14:22 45#
    Lisa-20:05 65#
    as rx’d:
    SvW-19:54
    Matt-12:48
    VonRon-16:44
    Deb-13:18
    Cam-19:15
    Bill-27:52
    J9-10:26
    Melanie-17:27
    Scott-18:04
    Sheer determination displayed today to hammer through this and finish. The streak of starting the week off with a tough one continues…
    Glad to be back full force after those post-surgery rest days. Tomorrow is the first attempt back at running.

  72. J9

    modified:
    Ken-19:01 115#
    Beard-17:39 115#
    Ann-8:00 35#
    Ro-10:46 65#
    Kenny G-17:10 115#-95#
    Maryanne-7:51 35#
    Anna-23:22 25#
    Janice-13:03 65#
    Joanne-14:22 45#
    Lisa-20:05 65#
    as rx’d:
    SvW-19:54
    Matt-12:48
    VonRon-16:44
    Deb-13:18
    Cam-19:15
    Bill-27:52
    J9-10:26
    Melanie-17:27
    Scott-18:04
    Sheer determination displayed today to hammer through this and finish. The streak of starting the week off with a tough one continues…
    Glad to be back full force after those post-surgery rest days. Tomorrow is the first attempt back at running.

  73. anna

    here’s a way to cook paleo broccoli so that its not a soggy ick.
    •cut up broccoli into small chunks
    •brush with olive oil or put in a plastic bag with oil and shake to distribute oil
    •salt and pepper
    •place on a cookie sheet and bake until the florets get a bit brown on the edges

  74. anna

    here’s a way to cook paleo broccoli so that its not a soggy ick.
    •cut up broccoli into small chunks
    •brush with olive oil or put in a plastic bag with oil and shake to distribute oil
    •salt and pepper
    •place on a cookie sheet and bake until the florets get a bit brown on the edges

  75. anna

    here’s a way to cook paleo broccoli so that its not a soggy ick.
    •cut up broccoli into small chunks
    •brush with olive oil or put in a plastic bag with oil and shake to distribute oil
    •salt and pepper
    •place on a cookie sheet and bake until the florets get a bit brown on the edges

  76. anna

    here’s a way to cook paleo broccoli so that its not a soggy ick.
    •cut up broccoli into small chunks
    •brush with olive oil or put in a plastic bag with oil and shake to distribute oil
    •salt and pepper
    •place on a cookie sheet and bake until the florets get a bit brown on the edges

  85. deb

    Thanks J9! I hope you know we appreciate all the “extras” you and Pat give us. (links, research, advice, support, etc etc etc).
    Pat thanks for helping me with the shoulder rack! Much less tipping forward yesterday, easier to push thru my heels, I was happy w/that. Still need prax.
    What is everybody’s goals, Paleo & otherwise?
    Mine
    • more muscle & less fat
    • a decent set of pullups
    • deadlift at least 280 lbs.
    • go overhead with 100 lbs.
    • run a decent mile
    • feel more comfortable w/OHS
    • get handstand pushups
    • get some doubleunders!!! (my bad no prax)
    • get more than 2 dips (then maybe try a muscleup)
    In the Shed, I feel like this stuff might be possible!

  86. deb

    Thanks J9! I hope you know we appreciate all the “extras” you and Pat give us. (links, research, advice, support, etc etc etc).
    Pat thanks for helping me with the shoulder rack! Much less tipping forward yesterday, easier to push thru my heels, I was happy w/that. Still need prax.
    What is everybody’s goals, Paleo & otherwise?
    Mine
    • more muscle & less fat
    • a decent set of pullups
    • deadlift at least 280 lbs.
    • go overhead with 100 lbs.
    • run a decent mile
    • feel more comfortable w/OHS
    • get handstand pushups
    • get some doubleunders!!! (my bad no prax)
    • get more than 2 dips (then maybe try a muscleup)
    In the Shed, I feel like this stuff might be possible!

  87. deb

    Thanks J9! I hope you know we appreciate all the “extras” you and Pat give us. (links, research, advice, support, etc etc etc).
    Pat thanks for helping me with the shoulder rack! Much less tipping forward yesterday, easier to push thru my heels, I was happy w/that. Still need prax.
    What is everybody’s goals, Paleo & otherwise?
    Mine
    • more muscle & less fat
    • a decent set of pullups
    • deadlift at least 280 lbs.
    • go overhead with 100 lbs.
    • run a decent mile
    • feel more comfortable w/OHS
    • get handstand pushups
    • get some doubleunders!!! (my bad no prax)
    • get more than 2 dips (then maybe try a muscleup)
    In the Shed, I feel like this stuff might be possible!

  88. deb

    Thanks J9! I hope you know we appreciate all the “extras” you and Pat give us. (links, research, advice, support, etc etc etc).
    Pat thanks for helping me with the shoulder rack! Much less tipping forward yesterday, easier to push thru my heels, I was happy w/that. Still need prax.
    What is everybody’s goals, Paleo & otherwise?
    Mine
    • more muscle & less fat
    • a decent set of pullups
    • deadlift at least 280 lbs.
    • go overhead with 100 lbs.
    • run a decent mile
    • feel more comfortable w/OHS
    • get handstand pushups
    • get some doubleunders!!! (my bad no prax)
    • get more than 2 dips (then maybe try a muscleup)
    In the Shed, I feel like this stuff might be possible!

Leave a Comment

VISIT US

3 Gold Mine Rd.
Flanders, New Jersey 07836

CALL US

GIVE US A CALL
973-552-2510

Facebook Instagram

QUICK LINKS

POWERED BY

WE PARTNER WITH

Rated ★★★★★ based on 200+ customer reviews!

GET STARTED

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

SIGN-UP

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT:

3 Gold Mine Rd.
Flanders, New Jersey 07836

973-552-2510

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.