The 20 REP BACK SQUAT program…

Over the next 8 weeks in preparation for the upcoming NorCal Sectional Qualifiers, we are going to develope your Muscle-up, Back Squat, Handstand Push-Up, Overhead Squat, Snatch, Bench Press, Deadlift, Clean and Jerk. I have programmed a series of "events" that will develop these functional movements, while testing your physical capacity. Consistency is required, for this program to be effective. 20 REP BACK SQUATS is just one of several WOD's that you can all look forward to. I promise increased strength and CrossFit performance... All you have to do is show-up and make it happen!



ROB is working hard in preparation for the NorCal Sectional Qualifiers! Are you?

Workout of the Day
"Betty"
Five rounds for time:
12 Push Press #135/95
20 Box Jumps "24

PALEO RESOURCE
"Fruit and Sugar Content"
In general fresh fruits are healthy, nutritious foods that are good sources of vitamins, minerals, phytochemicals, and fiber. Further, they are instrumental in maintaining a net alkaline-yielding diet. Olives, dates, figs, and grapes were some of the first fruits to be domesticated, and pits from these fruits initially appear in the archeological record about 6,000 years ago in the Near East. However, the common fruits we eat today bear little resemblance to their wild ancestors. Domesticated fruits are almost always larger, sweeter, and contain less fiber than their wild counterparts.-The Paleo Diet.com

"Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." Don't say I didn't warn you."-Mark Rippetoe