It’s been an awesome week at CFG!! Congrats to everybody who got PR’s this week and a BIG shot out to Cindy for crushing the sprint work. Keep on Keepin on.

Open Gym so anything goes… even a little globo if thats what you want.

We all hope you kill it Sammy Saturday in the Garage Games series in Greensboro, NC

Max Height Box Jump – 1 step allowed

“Jackie”
1000m Row
50 Thrusters 45/30
30 Pullups
For Time:

Ok Karl and myself will be out of town until Tuesday night of next week. Jenn and Regan are in charge… If you have any issues they will help you out.

So I know CrossFitters love to play when the Cats away! No Wallballs thrown through the drywall or handles broken off of Kettlebells PLEASE. Andy R. said he is going to paint his corner? Good luck Amanda with the 9:00am ladies they just LOVE to talk…

Jeremy Scene on 7Awesome Jeremy! Ok Paleo Day 16 is DONE! How many of you have fallen off the wagon? I’m still hanging on but, I can’t say it’s been easy…

Max Rep
OHS 135/95

“Sprints” or Fast Run
1600 Meter
Rest 3 Minutes
1200 Meter
Rest 2 Minutes
800 Meter
Rest 1 Minute
400 Meter
For Time:

Thank you Jenn and Regan for running the box today! We appreciate you both more than you know Scene on 7 will be airing Jeremy’s Big Muscle Popping Modeling video at 7:30pm! Thank you for what your doing Jeremy…

3 Power Cleans – Choose your weight
On the Minute Every Minute for 10 Minutes:

3 Rounds
12 Front Squats 135/95
12 Burpee Pullups
For Time:

“Tabata Disaster”
Sumo Deadlift Highpull Kettlebell 53/35
Pullups
Double Unders
Jumping Squats
Burpees

8 Intervals at each exercise: 20 Seconds Work followed by 10 Seconds rest….

“I’m too sexy for my hair, that’s why I don’t have any.” -Unknown

Again BIG Thanks to our Awesome Jenn for putting together another great week of meals!

So before you get upset or decide you aren’t going to show today… You knew it would rear it’s ugly head and come back for more?! Can you handle it or do you put down the bar before you should? Do you give in before it really gets hard? Winning is about giving more than you think you have! It hurts…..
As always FREE WOD Saturday! Bring a friend to take on the suck with you

“Filthy Fifthy”
50 Reps. of each
Box Jump 24/20
Jumping Pullup
Kettlebell swing 35/26
Walking Lunges
Knees to Elbows
Push Press 45/35
Back Extensions
Wallballs 20/14
Burpees
Double Unders
For Time:

Paleo Day 12 Complete! Just realized it’s Friday the 13…. Hope everybody is still feeling good? Happy Birthday to Colby and Kellie Wunder. I can’t seem to keep up with all the Birthdays going on

As always open gym or pick something of your own or:

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
For Time:

Paleo Day 10 DONE Stay on track you all are doing awesome!

“Skill”
Atlas Stone

Weighted Pullup
1-1-1-1-1
Front Squat
2-2-2-2-2

I know some of you are “Metcon Addicts”… If you feel you must-

AMRAP 12 Minutes:
20 Double Unders
10 Situps

“Here is the test to find whether your mission on Earth is finished: if you’re alive, it isn’t.” -Unknown

Paleo Day 9 is DONE… Still no cheat for me, but I can’t say I haven’t been tempted! I do know of one guy from CFG that is planning on cheating?! His name might be Jose?……

CrossFit Games Event 10
20 Calorie Row
30 Wallballs 20/14
20 Toes to Bar
30 Box Jumps 24/20
20 Sumo Deadlift Highpull 115/75
30 Burpees
20 Shoulder to Overhead 135/95
100 Ft. Prowler Push 135/95
For Time:

“Be a first rate version of yourself, not a second rate version of someone else.” -Judy Garland