i PHG Crossfit

26 January 2015

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Beginning paleo WODs 1 and 2. Can't wait to see how much everyone improves in 10 weeks!

24 January 2015

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16:00 AMRAP ladder, OHS 95/65, T2B. Start at 3 reps and add 3 reps each round

22 January 2015

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30 MBSC, 30 ring dips, 30 MBSC, 30 chest to bar pullups, 30 MBSC, 30 push ups, 30 MBSC

21 January 2015

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1000 m row, 100 mt climbers, 100 DU

20 January 2015

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15:00 AMRAP 30 wall balls 20 pullups 10 V-Ups

18 January 2015

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7 rounds each with your partner 8 ring dips 200 m row 6 squat cleans Partner 2: hang from bar entire time

17 January 2015

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Fight Gone Bad!

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3 RFT, 30 front squat, 50 double unders, 30 sec hanging "L" hold

15 January 2015

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10-9-8-7-6-5-4-3-2-1 Ring dips T2b Box jumps

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Emom Burpee Box jumps increase by one rep each minute

14 January 2015

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January 2015 Partner Paleo Challenge!


2015 PHG Crossfit PARTNER PALEO CHALLENGE!

10 Weeks $75 per person
Cash prize and/or free memberships given for top 3 teams.

Points awarded based on a Daily points sheet that will be turned in weekly. Other factors in our point system include percentage of change for the following -
Before & After:
Partner Workouts (completed during week 1 and after week 10)
The following will be taken January 19th-25th (pre-week 1)
Photos
Measurements
Body Fat calipers

What you will receive:
An 8 chapter quick start guide for Paleo prepared byPaleoPlan.com. This includes information on how to follow the Paleo Diet with a proven system that we have used for multiple challenges across multiple gyms with great success.

Almost a years worth of meal plans that include shopping lists. A list of at home workouts for when you are unable to come to the gym or are out of town. Access to a private Facebook page for motivation, help and sharing recipes and asking questions. Weekly emails with reminders tips and a weekly meal plan to try together.

What you need to do:
1. Commit to this - you will get results, I've never had anyone do this and get zero results.
2. Get a partner.
3. Pay for it sometime during pre-week (Monday January 19th - Sunday 25th) at the front desk or online here- https://phgcrossfit.sites.zenplanner.com/retail-product.cfm?productId=887D39E9-700F-47E5-9930-6186B98A82DF

More questions? Email Matt at matt@phgcrossfit.com

13 January 2015

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15:00 AMRAP 25 wall ball 15 kbs 45/25 5 pushup 2 TGU each arm 45/25

12 January 2015

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3 RFT 50 du 21 k2e 12 thrusters

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18:00 AMRAP 400 m row 21 kbs 7 pullups

10 January 2015

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24:00 AMRAP/ 29:30 AMRAP for 8:30 class Sit-ups Rows Du Plank

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