Tuesday 120228



3 – 3 – 3

Work up to your 3s and see what you can do with 3 attempts!


Complete 5 rounds for time of:

10 Pull-ups

15 Ball slams, 40#/30#

20 Box jumps, 24"/18"

Photo Feb 16, 4 37 48 PM
The afternoon crew on the wall!

We often get questions regarding what fats to cook with when you're trying to keep your nutrition nice and tight. Here's some info from Living Paleo that might help!

Some oils are better than others when applying heat to them when cooking. Those that don’t do well in a hot environment quickly turn rancid and turn into free-radicals, which damage our cells.

Keep these tips in mind when next cooking with oils:

High Heat/Frying/Browning

Coconut oil

Palm Oil

Ghee (clarified butter)


Medium Heat/Light Sauteing

Olive Oil

Sesame Seed Oil

Hazelnut Nut Oil

Pistachio Nut Oil

Low Heat/Baking

Pumpkin Oil

Sunflower Oil

No Heat

Fish Oil

Flax Seed Oil

Cod Liver Oil

Hemp Seed Oil

Oils Mentioned Above


4 thoughts on “Tuesday 120228”

  1. Dear Jon!
    I love all the new improvements at the gym, we are getting spiffy… the new weight racks and barbell holders are sweet… Slam balls on the other hand, not so much.
    Sore Arms

  2. I wish I could take credit for all of it. Gino and Derek worked very hard fabricating the weight racks and bar holders..be sure to tell them they’re great.
    However, I’m not sure where the slam balls came from but I figured we should use them!

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