Schedule:  Olympic Weightlifting Today 1045am, Noon, 2:15, 3:15, 4:15, and 5:15.  CrossFit Endurance at 9am.  CrossFit Sport at 4:30pm plus all regularly scheduled WOD class times.

There are 4 days left to register for the Whole30 challenge.  What is it exactly?  The Whole30 is 30 days of perfect eating.  No cheats, no compromises.  Here’s what the program designers have to say:  Whole9’s original program designed to change your life in 30 days. Think of it as a short-term nutritional reset, designed to help you restore a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food. Since 2009, thousands of people have used our program as a jump-start to changing the way they eat for the rest of their lives.  We’ll combine the Whole30 with some weekly challenges and the support and accountability of a team to help you change your life.

What:  30 days of perfect eating starting Monday, Sept 23rd.

How:  Everyone who registers will get a 30 day chart, similar to a “Countdown to Christmas” calendar posted at their location.  Every good day get’s an X.  Once you have 30 X’s amazing things will have happened to your performance, physique, and knowledge of how to eat right.

When:  Starts Monday, Sept 23rd.  Body composition testing will be at WCF-North from 3-6pm on Friday and WCFHQ from 9-12 on Saturday.  If you need a different time we can do it Monday by appointment.  Body composition will be tested before and after the challenge.

How Much:  $20.  Includes weekly drawing and 2 body comp tests plus lots of support materials and coaching.  For only $20 more you can also use Carol’s shoulder to cry on when your body realizes it can’t run on sugar and diet soda any more.

Where to register:  Use the form that’s under the WOD.

19/Sept/2013 Thursday WOD

Skill:  Snatch with pause below the knee

WOD:  Snatch 1, 1, 1, 1, 1, 1 (build to 1 rep max)