30 day challenge starts WEDNESDAY, January 25!  Info is on our website, click the "30 day challenge" tab for the palm method, clean/unclean foods lists and how the points work!  Ask a coach if you have any questions.  If you're in for the challenge, make sure you get signed up on the list with your name and email address so that you can get added to the google doc spreadsheet.  We all need a detox from the holidays and this will bring us right up to the CrossFit Open!


Skill: Rope climbs (bring your long socks!)

WOD:  5 rounds for time

10 superplank box step/jump overs

20 1-leg Romanian deadlifts with KB (1.5/1)

10 Goblet squats with KB (1.5/1)

Cash out: 5 rope climbs



4 rounds for time:

10 DB deadlifts

12 DB power cleans

14 DB front squats