Many thanks to Shannon Morgenstern for putting on an intriguing seminar on Naturopathic medicine this past Saturday morning. Perhaps more talks to come in the future? Here’s a great slide from the presentation regarding fruits and vegetables that you should definitely buy organic.

 dirty dozen

Any others for White Water Rafting this weekend? Let us know as soon as possible please.

The Road to the CrossFit Games 2014 begins this Tuesday night at 630PM.

Speaking of which, the 2013 CrossFit Games takes place in a couple of weeks (July 26-28). We’ll be planning a little mini games in the gym, followed by watching the games on the big screen and a BBQ! Attention Randy! It is time for your Jerk Chicken! 🙂

Today’s Workout
10 minutes:
3 Bar Muscle Ups (Try it with a band. Or 3 negatives)
6 Handstand Push Ups with Wall and Kip (Or hold a teddy bear headstand then do a wall climb)
9 Air Squats – Super slow

Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps (high as you can)
Rest 2 minutes

50 KBS (53/36)-RX (45/25)-Perf (25/15)-Perf
40 Box Jumps (24,20)
30 Burpees
20 Pullups
10 One-Arm KB Snatch (53/36)-RX (45/25)-Perf (25/15)-Perf