News and Notes:
1. Sign up ASAP for the Christmas Party. It is $15/person. Everyone is invited. Sign up sheet is near the stereo at the front of the gym.
2. Pick up the blue sheet for the Paleoish Challenge. Listen guys, it’s NOT an all or nothing thing. Yes, you can still eat fruit, ice cream, cookies, etc..you will simply dock points from the total for the day. This was created to bring awareness to what you’re putting into your body and how it helps or hurts your performance. It seems that, in the past, it is the same people doing these challenges, and oddly enough, they are same ones making huge gains. I’m not a PhD, but looking at the results from afar, it’s not hard to figure out. Give it a whirl.
3. The CrossFit Hershey Open House is set for Saturday, December 15th from 9am-Noon. This is a great opportunity to bring friends and let them experience what you do each day. Before they sign up to a long term deal to a Globo gym that they will quit once they have read all of the People magazines while riding the recumbent bike, bring them in and let us show them what true, functional fitness looks like.
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Every 30 seconds x 20 Rounds (10 Minutes):
1 Power Clean (195/140)
1 Hang Clean
1 Push Jerk
3 x 20 Hip Extensions