A. Power Clean + 2 Push Press + Front Squat + Thruster; rest 90s x 5 sets
B. Practice Cast Wall Walks for 10:00. Goal is solid midline – not a true AMRAP.
C. How high can you climb up the double under ladder in 10:00? If you miss a rep, start back at 1. (1, 2, 3, 4, 5(miss), 1, 2, 3….)
“There are very few cultures left on this planet that have not been affected by modern food habits. There are even fewer that have been studied thoroughly. The island of Kitava in Papua New Guinea is host to one such culture, and its inhabitants have many profound things to teach us about diet and health. ”
* We have decided on a date for our in house CrossFit competition. Mark your calendars for Saturday, January 15th, 2010. We need your help, we would like to tap into our membership’s creative genius to come up with a name for the competition. We were thinking something winter themed but it’s up to you. Post your ideas to the comments on the Competition Page. If we pick your name for the competition, CFW will pay your entry fee for the competition.
* As a celebration for our 30 Day Real Food Challenge and for the holidays, we will be hosting a Holiday Paleo Potluck and Recipe Swap on Friday, December 3rd.
* Order your grass-fed meats from McDonald and Harbourside Farms soon if you want it delivered by November 20th…
* Check out the first of what will hopefully be many member profiles, starting with Dwayne.