For time:

40 Double Unders

10 Kettlebell Swings (24/16 kg)

30 Double Unders

20 Kettlebell Swings

20 Double Unders

30 Kettlebell Swings







BACK BY POPULAR DEMAND….we're proud to announce the return of the Sunday morning session!  That's right, there will be a session at 11am-12:30pm on Sundays.  Lauren C. is in charge of making you Fitter and Stronger on Sundays.


COMPETITIONS on the horizon:

CrossFit Masters 2013 Northeast Throwdown and BBQ (40 years old and older) February 23rd

CrossFit Games Open  March 6-April 7

Mayhem In The Meadowlands  April 21st (Team Competition only, 3 members per team, "Due to the nature of the stadium and its connection with the NFL, the
event will be themed around the College/NFL Combine. This is a new and
unique approach to the CrossFit workout that adds an additional
component of football exercises.

This combination of CrossFit and football is a new twist and will be fun for the football fan and CrossFit athlete alike."—Mayhem In The Meadowlands website)


The time is near!

Tomorrow, February 1st 2013 starts our next and biggest Whole30 Program to "reset" ourselves nutritionally, improve our health and improve performance.

The Whole30 Program guidelines can be found HERE.

The last 2 weeks of this blog have included some of the best tips, information and recipes pertaining to Paleo that can be found.  If you've followed along you should be go to go!

All are encouraged to participate.  You have nothing to lose (except perhaps, unnecessary bodyfat) and everything to gain (improved health, more energy, improved performance in the gym, better sleep and just plain feeling better).

From the Whole30 Program, by Melissa and Dallas Hartwig:     "It is not hard. Don’t you dare tell
us this is hard. Quitting heroin is hard. Beating cancer is hard.
Drinking your coffee black. Is. Not. Hard. You won’t get any coddling,
and you won’t get any sympathy for your “struggles”. YOU HAVE NO EXCUSE
not to complete the program as written. It’s only thirty days, and it’s
for the most important health cause on earth – the only physical body
you will ever have in this lifetime.



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