Paleo Zone snacks

4 simple steps to building paleo zone friendly snacks.

#1 find paleo friendly mix. ive got dried cherries (cherry,sugar, water) lara bar (cherries, almonds, dates, coconut, raw coco, banana) jerky and mixed nuts (almonds, sunflower, pumpkin, pecans, walnuts, and pine nuts).

#2 decide what size block snack u want. then cut and weigh. im building 4 blocks snacks. 2 blks early in the day 2blks to finish the day.

#3 size it up. maybe alittle extra fat!


#4 bag it! enjoy.

KETTLEBELL WOD 11/25

SNATCH/RUSSIAN SWINGS

3 SNATCH/ 2 RUSSIAN SWINGS
3/ 4 RUSSINAN SWINGS
3/6, 3/8, 3/10, 3/12, 3/14, 3/16, 3/18, 3/20
AND DOWN THE LADDER
3/18, 3/16.......FINISH 3 SNATCH/ 2 RUSSIAN SWINGS

KETTLEBELL WOD 11/24

4 ROUNDS

21 AMERICAN KETTLEBELL SWINGS
15 FIGURE 8 TO UPPERCUT
9 PULL UPS

KETTLEBELL HIGHLIGHTS

Monica Putnam swings and runs with a 20lb vest. Stepping it up during her 5:15pm kettlebell wod.

KETTLEBELL WOD 11/19

50 RUSSIAN SWINGS
800M RUN
50 RUSSIAN SWINGS
500M ROW
50 RUSSIAN SWINGS

kBELL vid

KETTLEBELL WOD 10/17

3 ROUNDS

#1 #2 #3
21 15 9 SNATCH
15 9 21 FIGURE 8 W UPPERCUT
9 21 15 21' BOX JUMP

KETTLEBELL WOD 10/16

3 ROUNDS

200M RUN
35 2HAND HIGH RELEASE AND CATCH

kBELL vid

KBELL vid

KETTLEBELL WOD 11/13

FRAN

21-15-9

KETTLEBELL THRUSTERS
PULL UPS

KETTLEBELL WOD 11/12

3 ROUNDS

30 DUAL KETTLEBELL SNATCH
30 MED BALL WALL BALL

KE'TTLEBELL WOD 11/10

3 RDS

35 BOX JUMP
25 DUAL KETTLEBELL CLEANS
15 PUSH UPS

KBELL vid

KETTLEBELL WOD 11/7

Great Job to all who came out for saturdays free kettlebell wod.



50 Push Press
50 American Swings
100ft lunge w kettlebell pass
35 Push Press
35 American Swings
100ft lunge w kettlebell pass
20 Push Press
20 American Swings
100ft lunge w kettlebell pass
Finish: 400m kettlebell farmers walk

KETTLEBELL WOD 11/7

KETTLEBELL WOD 11/5

9 ONE ARM DEADLIFT R/L
7 KETTLEBELL RUSSINA SWINGS
5 POWER SWINGS
3 AMERICAN SWINGS
X3 + 400M RUN= 1 RD

3 ROUNDS TOTAL

FREE KETTLEBELL WOD

Nov. 7 saturday 8am at Crossfit Central. check crossfitcentral.com for RSVP

KETTLEBELL WOD 11/2

1 MIN WORK 1 MIN REST

MAX REPS

PULL UPS
ROPE DRILLS
POWER SWING
THUSTERS

20 MIN