New graduates from the p.m. On-Ramp class (from left Len, Lara, Branden, and Glen). Look for them in the group classes this week and if you haven't yet, introduce yourself. Nice work guys!

February birthday celebration dinner at Mulligan's. Good drinks and a killer prime rib and seafood buffet ensured a good time was had by all.

Kats and Kehau doing their obligatory birthday shots. Happy Birthday guys!!!

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We saw some really good progress in everyone during February. New PR's were set during the strength efforts and we saw people get their first pull-ups, first double unders, and several of you are very close to getting a muscle-up. We want to make sure we keep the success going during March. We will be starting a new MEBB cycle with the next movements being full power cleans, back squats, and dips. The most important thing in improving your fitness is consistency. Everyone should be striving to be making it in at least 3 times a week and making sure you get your strength and max effort work done. Remember, the gains come from your MAX EFFORT. Give it your all during both the strength and conditioning components and leave nothing in the tank!

We will also be erasing the Goals Board and replacing it with the PR Board. I got this idea from Freddy Camacho. Every time you set a new PR in anything write it on the board. It could be a PR in your strength effort, a PR on a benchmark workout, a PR on your max double unders, etc. It doesn't matter what it is, find some space on the board and write your name and what your PR was. The goal is to fill the board with PR's by the end of March!

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We are just about half way through the Paleo Challenge. How are you all doing? Are you staying strict or cheating a bit (Birthday night being the exception haha). For your home stretch here are some really good links to check out:

whole9life.com/category/whole-30

crossfitunlimited.typepad.com/nutritionize

marksdailyapple.com (use the search term "definitive guide" on the webpage. That should keep you busy for a while)

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We still have openings for the next On-Ramp program. So if you or anyone you know are interested in getting started, give us a call or drop us an email.