For the Advanced RAW Program click here.

Due to the long weekend, there will be NO 9:30am Open Gym/GPP Session TODAY. The 8am class is ON as normal. The gym will be CLOSED MONDAY, normal class times resume 6am Tuesday.

Starting today, CrossFit Norwest will begin its own 30 DAY PALEO CHALLENGE. What does this mean?? The 30 Day Paleo Challenge IS NOT a competition, the goal is to improve our quality of life and realise the health benefits of adhering to a strict Paleo diet. To do this we are not competing against each other, we are working together to support one another while undertaking this challenge.

HOW WILL THE 30 DAY PALEO CHALLENGE WORK?? Firstly, as we are going to work as a team and undertake the challenge together, everyone needs to be accountable to one another and not just say you are going strict and eat shit anyway- do the challenge as a challenge! If you stuff it up with crap food once or twice don't slit your throat just make sure your next meal/s are SPOT ON.

There will be a $50 buy in to make sure you are accountable and then with the money we all go out to dinner at Brazilian BBQ at the end of the month. BUT only if you last at least 95% of all your meals and don't through in the towel after week 1!!!!!!! You will give your $50 to Rob at the beginning of the month, in an envelope with YOUR name on it, this will be your dinner money.

You will need to make a diet log on the forum and post at least 1 entry a day with ALL your meals on it. NOT fake meals of what you wanted to eat but what actually went into your MOUTH!!! This way other members can comment, advise, criticise, help and get inspiration for meals. One BIG PALEO TEAM.............

In simple terms; Register your interest on the forum, Place $50 in an envelope with YOUR name on it and give this to Rob (essentially this will be your dinner money), Log your diet DAILY on the forum and after 30 days.... CHANGE YOUR LIFE!

Today's WOD:

1 Round for time:

20 Strict Toes to Bar

1000m Run (800m + 200m)

8 rounds of:

50 Squats

25 Push-ups

Then

1000m Run (800m + 200m)

20 Strict Toes to Bar