CrossFit Modesto is an OFFICIAL SPONSOR of the NORCAL SURVIVOR MUD RUN!
This will be a FANTASTIC way for you to test the skills you learn inside the box out in the elements.

The Survivor Mud Run
April 21st, 2012
Lathrop, CA at Del Osso Farms

Check out http://www.survivormudrun.com to REGISTER and for MORE INFORMATION!

We’re getting together a big group of CFM Athletes to go down, get muddy, and SURVIVE!

From Survivor Mud Run’s Website:
“We created Survivor Mud Run to test your ability to run, climb, jump, crawl, & muscle your way through the most extreme 5k Mud Run Created! As a Survivor you will have to conquer whatever obstacles get in your way and test your all around toughness, strength, stamina, fitness, and mental determination. Upon your victory you will have earned your place in the Survivor world. Then you can celebrate with friends, food, music, beer*, and a muddy fist in the air!”

Goal Setting Skill Clinic - Positive Self Talk February 6th 6:30 PM
Are you standing in your own way? February's Goal Setting Skill Clinic's topic will be "Positive Self Talk" because successful goal setting starts from within!

Let's make 2012 A GREAT year TOGETHER. Set goals... REACH THEM.


Gymnastics Skill Clinic - Hollow Body Position February 13th 6:30 PM

This position is the FOUNDATION of all gymnastics movements and is vital to successful execution to movements that involve a barbell as well. Learn how to keep your midline stable and STAY CONTROLLED!



Kettlebell Skill Clinic - Shortening the Swing February 20th 6:30 PM
Did you know that a kettlebell workout can burn about 20 calories per minute? In an HOUR, learn how to swing the kettlebell in the Girevoy Sport style. This type of swing keeps the kettlebell close and is a basic move in kettlebell lifting.

Perfect for those participating in the WKC Kettlebell Classes that take place Monday and Thursdays at 5:00 PM and Tuesdays and Thursdays at 9 AM.


Olympic Lifting Skill Clinic - The First Pull February 27th 6:30 PM
A great lift, starts from the floor. Learn how to effectively and efficiently execute the first pull in the clean and the snatch.

Recommended for those who attend the Olympic Lifting classes on Wednesdays at 5:30, Thursdays at 6:30, and Saturday mornings at 10:30.

Coaches Erika and Michelle Before and After in 30 Days
They ran Half-Marathons during a personal 30 Day Paleo Challenge

Do you want to PERFORM better? RECOVER better? LOOK better? LIVE better?

Then the CrossFit Modesto's 30 Days in the Cave Paleo Challenge is for YOU!

30 DAYS IN THE CAVE is a FOUR WEEK paleo challenge that will transform your body from the inside and out. From FEBRUARY 1ST until MARCH 1ST, challenge yourself to eat meat, vegetables, nuts and seeds and fruit, while AVOIDING sugar, alcohol, grains, dairy, and processed junk altogether.


Cave Dwellers will get:
- Access to Google doc to track daily meals and workouts
- One Extra Day to Workout
- Weekly Email Check-Ins
- Commemorative Before and After Pictures
- Entry to a Workshop ONLY FOR CAVE DWELLERS!

Rules:
1. Eat only MEAT, VEGETABLES, FRUIT, NUTS & SEEDS, AND OILS (eat only the stuff that keeps you healthy and happy)
2. Do not eat or drink SUGAR, GRAINS, ALCOHOL, DAIRY, or PROCESSED FOOD (avoid the stuff that makes your body sick!)
3. TRACK meals DAILY (to stay accountable to both yourself and your fellow cave dwellers)
4. PAY THE HONEY POT when you "cheat" ($5 max per day, to stay ACCOUNTABLE)

There will be CASH MONEY PRIZES!

If you want to ENTER THE CAVE you MUST ATTEND:

January 28th - 10:30 AM
Paleo Workshop (Tips and Tricks to Stay Paleo, Challenge Rules, Q&A). Full details of the challenge will be disclosed at the workshop.

January 30th or January 31st
SCHEDULED Baseline and Measurements, Before and After Pictures

ENTRY FEE:
$60 ($50 for UNLIMITED MEMBERS) - HALF of the CASH GOES TOWARD THE HONEY POT that YOU can WIN!

The purpose of this challenge IS NOT perfection. It is to learn to make better choices, hold yourself accountable to your fellow CrossFit Modesto Cave Dwellers, and change your body for the better.

Training for the Survivor Mud Run? Want a place to test your fitness outside the gym? Meet at CrossFit Modesto at 12:30 PM for a SURVIVOR MUD RUN PRACTICE RUN led by MOUNTAIN MIKE! If you're running in the Survivor Mud Run on April 21st or any other Mud Run, you won't wanna miss this!

This event is FREE for all students of CrossFit Modesto. FRIENDS ARE WELCOME AND ENCOURAGED TO ATTEND!

All levels welcome.

WATER AND SNACKS WILL BE PROVIDED

RSVP VIA FACEBOOK or SIGN UP AT THE GYM.

Also, if you're able to carpool, please sign up at the gym.

See you there!

The Red Hills is a region of 7,100 acres of public land located just south of the historic town of Chinese Camp in Tuolumne County. The Red Hills are noticeably different from the surrounding countryside. The natural serpentine in the area causes the plant assemblage to be limited to those species that are tolerant of such minerals. Included among the buckbrush and gray pine is a rich diversity of annual wildflowers that put on a showy display every spring. The endangered bald eagle is a winter resident of the area. (http://www.blm.gov/ca/st/en/fo/folsom/redhills.html)

Nutrition Skill Clinic - January 16th 6:30 PM
Nutrition is the FOUNDATION of FITNESS. It is what accounts for 80% of your body composition (a.k.a. how good ya look and feel). If you're telling yourself, "Well, my diet's not great, but it's not terrible either..." then this is for YOU.

If you feel like you need some help to build a STRONG FOUNDATION, attend this hour long skill clinic. We'll focus on THREE ways to eat and how to be SUCCESSFUL at it while still enjoying birthdays, dinners with your honey, nights out with friends, you know, LIFE.



Pull Up Skill Clinic - January 23rd 6:30 PM
Want to learn how to do a pull up? Need a little help perfecting your kip? Wanna take your kip to the next level with the butterfly?

We'll cover the THREE TYPES OF PULL UPS that every CROSSFITTER needs in their TOOL BAG.



Jump Rope Skill Clinic - January 30th 6:30 PM
Got your double-under yet? Feel like you have too much or too little spring in your jump?

We'll teach you the basic skills you need to jump rope efficiently and effectively. Maybe you'll even get your first double-under!