As you may, or may not, know CFLC held it's very first six week paleo challenge back in February. The participants got a packet describing a point system and strict rules as to what is and is not paleo. They had to take before/after pictures and do a tough WOD pre and post challenge. There we're over 35 entries, but only 21 people actually completed all that was required. Up until now all pictures and results have been kept confidential (much to the dismay of the other members). But, with a good month and a half under their belts, our winners are finally ready to share with you guys! Much appreciation to these four for agreeing to put themselves out there. They are doing this for you, certainly not themselves, to help encourage you to make a difference in your nutrition.

I was going to try to get them all in one post but that quickly became a headache. Expression Engine is not very friendly about photo sharing turns out. So, instead, we're going to highlight the four paleo challenge winners one at a time over the next few days. First up is Mr. John Morris, our Male winner. Pre-Paleo WOD time.......36:09, Post-Paleo WOD time........26:40.

150 wall balls for time

CrossFit for Hope is the joint effort between CrossFit and St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases.

We will join CrossFit Affiliates around the world on Saturday June 9th to help fight this fight. Bring a $20 donation (or fund-raise for more) and come in to do "Hope", a fight gone bad style workout. ALL proceeds will go to the cause.

WOD

"Hansen"

Marine Staff Sgt Daniel Hansen died February 14th 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Five rounds for time of:
30 Kettlebell swings, 2 pood/ 1 pood
30 Burpees
30 sit-ups

Post time to comments.

Skill work:

High Hang position squat cleans...50 Reps bar only...emphasize the dynamic loading by dropping the bar 2 inches from the top of the high hang position(up where your pockets would be), shoulders back and exploding your hips and opening your chest and shrugging before you drop under to meet the bar...make sure when you open your hip your chest and shoulders are behind the bar not over it...it was a great weekend!!! Much more to come

400m walking lunge with 5 medball cleans every minute on the minute until complete...20 minute cutoff yes that means you are carrying a medball during the lunges...do what you can...300m for intermediate and 200m for beginners and 100m for Newbies is absolutely acceptable...now get some

isn't it time to light yours on fire about life!!!

Skill work:

High Hang position squat cleans...50 Reps bar only...emphasize the dynamic loading by dropping the bar 2 inches from the top of the high hang position(up where your pockets would be) and exploding your hips and opening your chest and shrugging before you drop under to meet the bar...make sure when you open your hip your chest and shoulders are behind the bar not over it...it was a great weekend!!! Much more to come

WOD:

400m walking lunge with 5 medball cleans every minute on the minute until complete...20 minute cutoff yes that means you are carrying a medball during the lunges...do what you can...300m for intermediate and 200m for beginners and 100m for Newbies is absolutely acceptable...now get some

Isn't it time to light yours on fire about something in your life?!