Announcement #1 – Paleo Comfort Cuisine!
Effective immediately you may order food from Paleo Comfort Cuisine and have it delivered to our gym. You will notice as of Wednesday afternoon a giant fridge in the gym where you can pick up your orders. You can get to the Paleo Comfort Cuisine Website via the link on the left side of our site. This is a great company who makes some delicious food. We suggest everyone give it a try.

Announcement #2 – New start date for Paleo Challenge.
OK The Irish Have spoken!! Due to the St Patty’s Parade we will be moving the start date from Sat March 12 to Sunday March 20th.  I apologize if this creates an inconvenience for anyone. The time schedule will remain the same, it will just be a week later. Now you can have one last cheat week. Any questions or concerns please see Tim Segur.

Announcement #3 – New Weight Collars and Dropping Plates
We have said it once and we are saying it again. DO NOT DROP THE BAR WITH ONLY 10lb PLATES. There is absolutely no need for this. This causes damage to the plates AND to the collars. We have had several sets of collars damaged. We have recently purchased 5 new sets of Rogue Collars. Please respect the equipment.

Announcement #4 – New On-Ramp Program
Starting this month we have begun a new on-ramp program. This is a more in-depth program for our new members. So how does this effect our existing members?? The new hours for the on-ramp will be Monday Wednesday, and Friday from 8-9am and 7-8pm. The gym will be closed for the on-ramp only at this time. Please be respectful of these times. In addition we will be posting the on-ramp outline at the gym and if there is an area that you may be interested in (kipping pull-ups, snatch) please see a trainer about joining the on-ramp program on that specific date for additional free training.

Rest /Makeup/Skill Development Day

GOOD LUCK TO EVERYONE RUNNING THE HYANNIS HALF MARATHON.

IF ANYONE WOULD LIKE TO CARPOOL WE WILL BE MEETING AT THE GYM AT 0700AM

ATTENTION RUNNERS!! TODAY IS OPENING DAY REGISTRATION FOR THE MARINE CORPS MARATHON.  THIS YEAR CFCM WILL BE TRYING TO CREATE A TEAM TO GO DOWN TO WASHINGTON DC IN OCTOBER TO RUN THE MARATHON.

DO NOT WAIT!! THIS MARATHON WILL SELL OUT WITHIN THE NEXT COUPLE DAYS.  SIGN UP NOW AND JOIN OUR TEAM.  GO TO WWW. MARINE MARATHON.COM TO REGISTER.  REGISTRATION OPENS AT NOON.  ANY QUESTIONS CONTACT TIM SEGUR

TEAM WOD

The 3 rounds below for reps:

Round 1:

95lb/65lb Thrusters

Squats, 20reps

Overhead Walking Lunges, 45lb/25lb, 20reps

Ring Dips, 20reps

Pushups, 20reps

Round2:

Kettlebell Swings, 1.5/1Pood

Box Jumps, 24”, 20reps

Double Unders, 20reps

Hang Power Cleans, 20reps

95lb/65lb Push Press, 20reps

Round3:

Pullups

Plate Situps, 45lb/25lb, 20reps

Burpees, 20reps

Wall Balls, 20reps

Score is calculated by the total reps of highlighted exercises.  For the Thrusters the bar must not touch the ground throughout the entire round.  For the Kettlebell Swings, the kettlebell may not touch the ground throughout the entire round.  For the Pullups, one athlete must remain in pullup hang position throughout the entire round.  Penalty=Start round over.