Paleo-Fit Challenge Pop-up #5

By Patrick, on February 14th, 2012%

Many thanks to everyone who posted some delicious Paleo recipes for last weeks pop-up challenge. Check them out here. I can’t wait to give a few of these a try.

We are now onto our last pop-up challenge for our 6-week Paleo adventure. Hopefully you have had a good experience during this challenge and learned some things about your own dietary habits and philosophy on nutrition, rest and exercise. It’s now time to share your story, experience and take-away with all of us with your very own VIDEO testimonial.

Paleo-Fit Challenge Pop-up #5: “VIDEO testimonial”

“The Challenge”: Create your own 2-3 minute video testimonial answering the following 4 questions.

What was your reason for entering this challenge?
What do you learn about your sleep, water, nutrition and activity habits along the way?
What is your big take-away from this whole experience?
What would you tell others about this challenge?

Be sure to open your video with your name, age and a little background info on yourself.

“The Deadline” – Sunday night, February 19th.

“The Reward” – 100 pts

*When submitting your video please upload to YouTube and then e-mail link to Patrick@CrossFitEXP.com.

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Brian working hard while Leo works out and Patrick stands around watching...

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Studio Reminders:

- CROSSFIT EXP Kids FREE Demo Week. Find out more… (Tu/Th 4:30pm Kids Demo Classes are almost full!)

- Book a 30min Massage with Heather After Class!

- Register for the 2012 Tough Mudder with Team CrossFit EXP…

- Sign-up to compete in the CrossFit Games Opens starting February 22nd.

- Save This Date… Sat, March 3rd 7-10pm for the Paleo-Fit Challenge Awards Social

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WORKOUT Of the DAY:

EXP Skill/Strength:

N/A

EXP Workout:

WOD: [2min Drills]

2min Max Calorie Row
2min Max Reps Box Jump
2min Run
2min Max Reps KB SDLHP
2min Max Reps D-Under
Rest

3 Rounds

Level 1: 20/24″ Box, 400m Sprint, 70/53lb KB, Max Doubles
Level 2: 20/24″ Box, 300m Sprint, 53/35lb KB, Max Doubles
Level 3: 20″ Box, 200m Sprint, 35lb/17lb KB, Max Sinlge

As always we love comments and give special treatment (and extra beer) to members who post more. :)

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New Pull-up Rig

By Patrick, on February 13th, 2012%

Our long-awaited new Pull-up Rig is finally up and ready for some action. Thank you Brian, Jared, Leo, Gary, Jeff and Ana (vacuuming in 6″ heels no less). Please post a comment below to let us know how you like it??

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Our New Pull-up Rig!

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Studio Reminders:

- CROSSFIT EXP Kids FREE Demo Week. Find out more… (Tu/Th 4:30pm Kids Demo Classes are almost full!)

- Book a 30min Massage with Heather After Class!

- Register for the 2012 Tough Mudder with Team CrossFit EXP…

- Sign-up to compete in the CrossFit Games Opens starting February 22nd.

- Save This Date… Sat, March 3rd 7-10pm for the Paleo-Fit Challenge Awards Social

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To all our lovely, wonderful (and strong) EXP girls... HAPPY VALENTINE'S DAY!

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WORKOUT Of the DAY:

EXP Skill/Strength:

Hang Power Clean 5 x 3RM

EXP Workout:

WOD: [DT]

12 Deadlifts
9 Hang Power Cleans
6 Push-presses
5 Rounds for time

Level 1: 155/105lbs
Level 2: 135/95lbs
Level 3: 115/80lbs

As always we love comments and give special treatment (and extra beer) to members who post more. :)

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CrossFit Kids Coming Soon

By Patrick, on February 9th, 2012%

Greetings Fit People!

I’m excited to announce that in just a few weeks we will be launching our brand new CrossFit EXP Kids Program. Stay tuned for more specific details coming your way on Monday but in the meantime I wanted you to know we are hosting a 4 FREE CrossFit EXP Kids classes during February vacation week. These classes will be free to all EXP members kids as well as friends, family or anyone else looking to get their kids more active (CrossFit style). Here’s the inside scoop…

CrossFit Kids Demo Classes:

Class 1: Tuesday, Feb 21st at 10:30am (Ages 3-5)
Class 2: Tuesday, Feb 21st at 4:30pm (Ages 5-12)
Class 3: Thursday, Feb 23rd at 10:30am (Ages 3-5)
Class 4: Thursday, Feb 23rd at 4:30pm (Ages 5-12)

Space is limited to 8 kids per class so be sure to reserve your spot and register ASAP.

To register simply e-mail or call Dawn at the studio and let her know your childs name and the class you want to register for.

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REMINDER: OPEN GYM Saturday from 7-9am. No 9:15am class or 10:30am workout.

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WORKOUT Of the DAY:

EXP Skill/Strength:

Deadlift 5 x 3RM

EXP Workout:

WOD: [Tag-A-Long]

Teams of up to 5. 1 person starts at each station, each person must complete all reps before entire team can move on to next station. Once all 5 stations are finished equals 1 round. Complete 10 rounds for time as a team.

10 Wall Balls
8 Burpees
10 KB SDLHP
16 Sit-ups
10 Plyo Lunges/side

10 Round for time.

No CAP

Post scores and time to comments below.

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