Enter the Zone – 7 PM

Workout of the Day for Wednesday Jan 15, 2014

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″/30″ box
12 Kettlebell swings, 70/53 pounds


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U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Hydrostatic body Fat Test

CrossFit Roseville is hosting Hydrostatic Body Fat testing today from 2:00 PM through 7 PM.  $49 for first time test, $39 for a re-test. Sign-up for your time slot on the white board.

Enter the Zone

I’ll give an introduction to the zone at 7 PM for those interested. Use your body fat test results to determine exactly HOW MUCH you should be eating. The zone is a powerful method for learning how put together the macro nutrients to control your hormones. I hands down think the zone is the best way to start integrating wise eating habits into your life. There should be plenty of time to cover this, answer questions, and be out of here by 7:45, 8:00 at the latest.

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