Batwoman visits the box!

‎"Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it."

-Bruce Lee

Above: Larry, Curly, and Mo slash Batwoman showed up at our box yesterday! Thanks to all that were Halloween festive and showed up in costume. Also, thank you for all the delicious Paleo treats! I hope everyone had a wonderful Halloween night with their families and friends.

Above: Never a dull moment in this box, especially with these characters putting smiles on our faces!

Today's WOD:

"The Other Total"

Clean, 1 rep (Clean is from the ground, power or squat.)

Bench press, 1 rep

Overhead squat, 1 rep

Day 30 of the 50-day Paleo Challenge: Simple Baked Salmon!

This is my favorite way to season my salmon. Its quick, easy, and delicious! The key seasoning is Mrs. Dash Tomato Basil.  If you haven't tried this one yet, go get it and use it!

"Elyse's Simple Salmon"

Ingredients:

Olive Oil

1 large slab of Costco Salmon

Mrs. Dash Tomato Basil Garlic (no salt seasoning)

Garlic and Herb (salt free seasoning)

Black Pepper

1 lemon

1 large tomato (diced)

sea salt to taste

Directions:

Pre-heat oven for 350 degrees. Place salmon in a large baking pan (metal or glass). Lather your slab of salmon with the olive oil. Sprinkle seasonings all over the salmon (Mrs. Dash, Garlic and Herb, and black pepper), be generous! Sprinkle sea salt to taste. Squeeze the juice of 1 lemon all over your salmon. Top salmon off with your diced tomatoes. Place in the oven for 25-30 minutes, depending on size of salmon.

Don't forget our new Intro Classes for anyone interested in CrossFit 808. Also, email me and let me know if you are interested in the Elements program.  We will start the first session mid-November!

IMPORTANT INFO: As the end of the year quickly approaches us, there are a few improvements that have been made to our class schedule regarding new or interested athletes.  Any new/interested athlete, will have 2 classes during the week that they can attend and get a taste of what CrossFit is all about, as long as they RSVP for the class: Mondays at 7:00 to 7:45pm or Saturdays at 11:00 to 11:45am.  Each new/interested member will be allowed to attend 2 free Intro Classes as long as they fall in the same week.  

We are also starting a CrossFit Elements class, which is highly recommended for any new CrossFitter or anyone who wants/needs to improve their fundamentals! Even if you have been CrossFitting since we opened, the Elements Class can help you build a better foundation.  For current members, these classes will just be apart of the normal membership prices and take the place of a "WOD" class; you are still allowed to attend normal classes, so long it doesn't go over your membership option.  For new members, these classes will cost $115 (a month).  Elements classes occur on Tuesdays, Wednesdays, and Fridays at 7:00 to 7:45pm--by RSVP only.


Yesterday's WOD Board: