You may have noticed that I purchased some lacrosse balls that are in the tape bin. Those are not for you to throw at one another, but rather for something I have been reading more about called Myofascial Release. The foam roller, tiger tail, and the lacrosse balls are 3 tools that can be utilized for this type of exercise treatment. Click here to read more about Self Myofascial Release and here for a manual. It works wonders.
McGrok sent me this article from Robb Wolf's website:
CrossFit + Paleo: It Might Save Your Life
The 9am class cranking out "Nancy" "Nancy" Results
Pullups (use a db and increase weight each set. Same with bands)
Box Jumps (increase height each set)