Update Important: Make sure you bring a WOD book, Compostion book, or piece of paper to record your numbers every class.

Food: Sous Vide cooked flank. Buy this machine. If you can make meals that you will love think of how much you will save on eating out and how much better your results will be. The product is cheap if you consider all variables.

News: Paleo Challenge DAY 11. Get ripped!!!!! It's the Paleo challenge...why are you still eating crap? Get strict people!

News: If you haven't read the blog posts from Monday or Tuesday AND Wednesday please scroll down and get caught up.

Links: Heston Blumnthal's Chocolate Mousse <----This is what Ive been raving about. So easy and should be a staple in the fridge....great in sweet tooth emergencies!

Elite members WOD:

Body Temp Warmup: 5 Minutes

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion: 6 Minutes

Gymnastic Warmup 2 rounds

Strength: ? Minutes

Find the 1 rep max in Squat, Bench, Shoulder press, Deadlift. Do which PR's you missed during the week. Then pick a PR from the board with weight and a gymnastic PR and crush them like whole peppercorns

Skill: ? Minutes

Double Unders and 1 other skill on rings. Spend 8 minutes with your only goal PERFECT FORM

Conditioning: ? Minutes

Pick one: Fran, Grace, or Jackie

Jackie