Sign up for a 6-month!
There’s still time to get signed up for a 6-month membership at the 2009 rates. Come on down to the Box and get signed up!
7 6 slots left for the ROWING WORKSHOP with Tim Broder, January 30th–sign up now! ($60 for members; $75 for non-members.)
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
NEW! #18 Mon/Wed @ 8pm, starts January 18
#94 Tue/Thur @ 6am, starts January 5 (
4 slots left just 3 slots left)
workshops #95 & #96 are already ongoing
#97 Tue/Thur @ 9pm, starts January 5 (5 slots left)
#98 Tue/Thur @ 8pm, starts January 19
NEW! #99 Mon/Wed @ 8pm, starts January 25
BLACK BOX WOD:
Three rounds, 21-15- and 9 reps, for time of:
barbell thrusters (95# men / 65# women)
Post time to comments.
7, 8am; 12:30pm: Instructor’s Choice
5:30pm: No WOD (rest day)
6pm: Row 5K or 7×1 snatch
6:30pm: Row 5K or Black Box WOD
7pm: Row 5K or 7×1 snatch
7:30pm: Row 5K or Black Box WOD
8:30pm: Row 5K or 7×1 snatch / skillwork: POSE drills for running technique
Still on the fence about our 30-day Paleo Challenge? (starts in 2 days)
Read Coach Josh’s Paleo for Dummies, part 1 (why) & part 2 (how)
The up side of strong
OPT on higher order thinking, part 1; part 2
The 7 foods experts won’t eat (via)
The health benefits of fermented foods
Performance, flexibility, and the NY Times (via)
Colon cleanse scam
My kinda football team (video)
A heavy clean from Rickke: