Paleo Challenge
This starts Monday.  I would really like to see everyone participating.  I know what your goals are and I know this will help you reach them much faster.  Commit yourself to the challenge.
Motivation
“Good, Better, Best.  Never let it rest.  Until your good is better and your better is Best.”  I have the kids repeat this after me at the end of all of our CrossFit Kids classes.  Are we doing all we can to be our best?  Do we recognize that improvement takes consistent effort and time.  What we put in our kids heads (and our own) can have a profound impact on what they think and do.  One of our members repeated this quote yesterday while she was doing the “Get Awesome” extra work at the end of class.  She has two of her kids in our kids program.  I jokingly said “There is someone who has been hanging around our kids classes.”  She then told me that her kids constantly repeat the quote on their way home from class and even on a recent hike the family was on.  A fun story to hear about the kids taking the quote and making it a part of their lives.  Even helping mom apply it to hers.  It also makes me more keenly aware of what my kids hear and repeat in their minds.  Maybe we should take a closer look at what we say around our kids, what music they listen to, TV programs they watch, and movies we allow them to see.  Let us fill their minds with positive ammunition so that when they face the world they will be ready.  They are looking at the way you talk, treat people, and treat yourself.  Show them how it should be done.  
Strength
Today you are working yourself up to a 5 rep Max by doing a set of 5 repetitions every 2 minutes for 10 minutes.  You will start your sixth set at 10 minutes.  Plan accordingly so you can set a new PR.  Bring some intensity.  You must be high energy and full of confidence to set new records.  Lets start the weekend off right.
Workout Strategy
 Sprint intervals today.  You will complete each round as fast as possible and then rest for 2 minutes before starting the next round.  They weight should be light enough that you can do all the repetitions without stopping.  This one gets tough pretty quick.  The legs may feel sluggish but it is light weight so just keep moving.  You have two minutes of rest at the end of each round.  The goal is to complete each round in 2 minutes or less.  Stay strong and move fast.  
Workout of the Day
Strength of the Day                                             Deadlift: 5 every 2 minutes for 10 minutes.  Increase weight each time and set a new PR
Level 1: 

For total working time:

4 Rounds

14 Jump Split Lunges

14 KettleBell Swings 

14 Thrusters 

*Rest 2 minutes after each round

Level 2: 

For total working time:

4 Rounds

18 Jump Split Lunges

18 KettleBell Swings 35/26#

18 Thrusters 38/27#

*Rest 2 minutes after each round

Level 3:

For total working time:

4 Rounds

18 Jump Split Lunges

18 KettleBell Swings 53/35#

18 Thrusters 45/33#

*Rest 2 minutes after each round

Level 4: 

For total working time:

4 Rounds

24 Jump Split Lunges

24 KettleBell Swings 53/35#

24 Thrusters 45/33#

*Rest 2 minutes after each round

Get Awesome: Run 400 meters