Monday, October 15 WOD

Welcome to CFA’s 2012 Paleo / Fitness Challenge.  There will be 3 workouts included in weeks 1 and 4 of the challenge used to measure your progress.  Also included in the programming will be a dose of heavy squatting, 4 to 6 days per week.  Check out our blog for more details on the Paleo part of the challenge.  Good Luck to all.

Buy-In: Paleo Challenge Workout #1, for time…

  • 20 Pull-Ups
  • 30 Push-Ups
  • 40 AbMat Sit-Ups
  • 50 Air Squats

WOD: Back Squat 1-1-1-1-1

Cash-Out: 3 round for time of…

  • 40 Walking Lunges, 45/25lb plate held overhead
  • 20 Ring Rows, 45/25lb plate on chest


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!