E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed.
Sunday- 1-4pm: 1/26
Wednesday, January 9, 2013 at 03:56PM 
WOD for Saturday:
Complete 4 rounds:
10 Snatches (135/95lbs)
20 Hand Release Push-ups
-1 minute Rest-
1 minute AMRAP Burpees
-1 minute Rest-
Post total time and total burpees to comments.
Wednesday, January 9, 2013 at 12:52PM Reminder: 9am Saturday CrossFit Class added! The time of the Paleo Challenge kick-off has been changed from 9am to 2pm next Saturday. The measurements will begin at 2pm followed by the seminar.
Shout out to all competitiors this weekend participating in SuperFit Richmond and the Affiliate League. We have an exciting weekend ahead. Four teams are competing at SuperFit this weekend:James-Diana, Ross-Alex, Rob-Karoline, and Luvean-Chase. Good luck!
WOD for Friday:
Barbell Warm-up
"Run Bear!"
Run 600m
12 Bear Complex* (105/75lbs)
Run 300m
9 Bear Complex
Run 300m
6 Bear Complex
Run 600m
Post time to comments.
*(Hang Clean-Overhead (Thruster-Jerk)-Back Squat (or Thruster- Jerk)
Wednesday, January 9, 2013 at 10:12AM 
Just a reminder: Michael Lorenzen will be holding another gymnastics tutorial this Sunday at 12:30pm. We will also be offering a 9am Saturday class starting this weekend!
WOD for Thursday:
1.) Ring Transition Practice
2.) Complete 1-3 Muscle-up/Transitions on the minute for 10 minutes.
3.) Complete for time:
20 Weighted Pull-ups (35/20lbs)
40 Toes to Bar
Post time to comments.
ANNOUNCEMENTS:
PALEO CHALLENGE- Saturday, January 20th- Measurements will begin at 2pm followed by a nutrition seminar. This should run approximately from 2-3:30pm. You may pre-purchase on the website. The cost is $40.
NEXT BIG SOCIAL EVENT FOR US: January 26th! We will be celebrating Danielle Dionne and Mark Crick's Birthday too! Please come out and join the the Balance Gym Cupid's Undie Run team at Public Bar on January 26 to raise some money for the Children's Tumor Foundation!
In the past five years, the Children's Tumor Foundation has funded more than $10 million in research targeted toward ending neurofibromatosis. And the Balance Gym team can proudly say we have raised more than $14,000 for the Cupid's Undie Run over the past two events. And we're RAISING THE BAR!
Please help us reach our goal of raising $15,000 for this year's event... it's as easy as ordering a beer at the bar! 10% of all sales at Public Bar, starting at Noon until close, will go toward the Balance Gym Staff team's $15,000 goal!
Can't make it? You can still donate to the team members here.
Tuesday, January 8, 2013 at 03:51PM Paleo Challenge Date is set! We will be holding the next challenge Saturday, January 20th. The time will be announced this Thursday. Jimmy Bathurst will be taking measurements and our guest seminar speaker will be Bobby Gill (see below for a background on Bobby). We will be providing members with a comprehensive nutrition plan. All proceeds will go towards Balance Gym's Cupid Undie Run fundraising efforts! Click here to review our Paleo Plan.
THE MAN BEHIND THE UNDIES- Bobby Gill:
Bobby is an avid ultramarathon runner who can be found on any given weekend either competing or taking pictures with the Virginia Happy Trails Running Club. It was only four years ago that he did his first run longer than five miles, a run he did in preparation for the National Marathon. After falling in love with pushing through mental and physical limits, he discovered trail running and for some reason decided to go longer. Next it was a 50k, then 50 miles, then 100k, and most recently completing his first 100 mile run, finishing the Old Dominion 100 Miler in second place overall. Bobby's transformation from couch potato to front-of-the-pack ultrarunner is a direct confirmation that doing one thing a day that scares you can pay off dividends.
When not gallivanting through the woods, Bobby is also a Co-Founder and Race Director for the Cupid's Undie Run, a wintery 1-mile charity underwear run that raises funds and awareness for the Children's Tumor Foundation. What started as a small joke between friends has turned into nationwide way for runners and non-runners alike to gather and have a wildly good time, all for a great cause.
In addition to these questionably sane activities, Bobby is a certified running coach through the Road Runners Club of America, a certified Crossfit mobility coach, an amateur photographer and a self-proclaimed nutrition geek who focuses on paleolithic diets and sustainable agriculture.
WOD for Wednesday:
1.) 3 X10 Back Squats @ 70% of 1RM
1:00 minute rest
2.) Complete for time:
100 Mountain Climbers
10 DB Hang Power Snatches (5 each arm)(45/30lbs)
75 Mountain Climbers
20 DB Hang Power Snatches (10 each arm)
50 Mountain Climbers
30 DB Hang Power Snatches (15 each arm)
Post weight to comments.
Monday, January 7, 2013 at 08:59PM We will be adding a 9am Saturday class starting this Saturday!
WOD for Tuesday:
Partner Workout for 20 minutes:
300 Double-unders (may partition as needed between each other)
Then...One partner completes the following while other rest and continue to alternate for the remainder of the time:
200m Row
7 Over the Box Burpees (24/20in)
After the above work complete:
Post total number of rounds to comments.
