For the ADVANCED RAW Program Click here.

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

Bon Voyage Maddy!! Maddy is leaving to start her new life in the UK today. Everyone at CFNW wishes her all the best and hopes she continues on her CrossFit journey!!

CrossFit Norwest's 30 DAY PALEO CHALLENGE is Starting TOMORROW. See the forum for details!

Sleep. You realise how important it is when you aren't getting any - we need DEEP SLEEP for brain function, to stimulate the good hormones and allow for growth and RECOVERY.  This is your body's time of peak anabolic activity (build muscle, burn fat, repair tissues, etc.) and occurs throughout the night but with diminshing efficacy.If you aren't getting enough of this deep, quality sleep, chances are you aren't optimizing recovery or performance.

Here are some sleep guidelines:

1) Try to go to sleep at the same time every night.
2) Avoid stimulants such as coffee and alcohol just before going to bed.
3) Sleep in the blackest, darkest, coolest (temperature wise!!) room possible.
4) Treat your sleep seriously, as important as your training and nutrition.

Have you ever considered keeping note of how much sleep you're getting, write it in with your training or nutrition log?

Today's WOD:

For Time:

10 Handstand Push Ups

20 Turkish Get Ups (TGU)

30 Burpee Pull Ups

40 Swings 32/24

5 Laps Broad Jumps (from wall to ashphalt-run back recovery)