Now watch me work

Shawn and Devin from the CFMC/CFB competition


8 – 31 – 11 

Skill:     OH squat   5-5-3-3-1-1

  • Increase loads each set


  • 20 burpees
  • 50 KB swings (55/35)
  • 50 push ups
  • 20 burpees

– Post loads and times to comments –

I am going to change all membership payments to be withdrawn on the 1st of every month. There will be one month that will be a change-over month where most payments will be prorated, then your normal amount will be withdrawn every month on the 1st.  This will become effective on the 1st of October. If anyone has any objections, please contact me by phone or email with your questions or concerns.


25 thoughts on “Now watch me work”

  1. Heather you’re my idol. Is it weird that I have a woman as my idol… I think not. High five to both you and lauren! Awesome job by both of you!!

    1. The paleo version will most likely throw off the consistency. I have some ideas, but my wife is a lot better at this than I am. Most likely, you’ll throw out the baking powder and make these changes:
      Ghee (or more coconut oil) instead of butter.
      Honey should be okay, but for less sugar, go with agave nectar.
      And for the cream cheese—well I have no idea. But if cream cheese is God’s food, well, I need to re-evaluate this whole Paleo thing. HAH! 😛

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