WARM UP 5 Min Jump Rope 2 Rounds of Cindy MOBILITY Barbell Quad Smash Barbell Calf Roll Barbell Shoulder Smash Hip Mobility Complex WOD 10 Min AMRAP: 200m Run 10 KBS (32/24) 10 Ab-Mat Situps

ATTENTION ALL ATHLETES COMPETING IN THE CROSSFIT GAMES OPEN: It would be of GREAT help if as many of you as possible completed the Judges Course.  We ran into a bit of an issue last week where we had more athletes competing in class than folks who had completed the course.  There is a $10

Week one is almost in the books.  Make sure to submit your score online before 6pm tonight for us to validate it before 7pm! WARM-UP :30 Drills (x 2) Jumping Jacks Lunges Arm Circles Downdog Hold Bar Hand Lunge to Instep Push-up STRENGTH: 1:00 Pull-ups (any way you want) (1:00 rest) 1:00 Push-up (1:00 rest)

REMINDER! MCFSA Spring Picnic at MacArthur Park When: Sunday, March 2, 1PM – 3PM Group Picture at 2PM Where: MacArthur Park, 1611NE Loop 410, Pavillion #4 Don’t forget about our FAMILY PICNIC! We are meeting at MacArthur Park, Pavilion #4 on Sunday, March 2 from 1 – 3PM to grill, play games (think corn-hole, washers,

Today we will be performing the first WOD for the 2014 Open, and it’s a repeat from 2011!  If you around CrossFit in 2011, now is a chance to crush your score from 3 years ago.  Get after it! You can still register for the Open by clicking here! Also –> good thing we have

Keep an eye open on the CrossFit Games site (games.crossfit.com) tonight at 7 PM.  We find out the first Open WOD tonight and it will also be tomorrow’s class WOD! WARM UP Plyos MOBILITY Foam Roll WOD 3 Rounds for Time: (Waterfall Style) 10 Deadlifts (155/105) Rx+(225/155) 20 WBS (20/14) Rx+(30/20) 20 Box Jumps (24/20)

WARM UP 200m Run/Row 3 Rounds Cindy-ish 5 Strict/Jumping Pullups 10 LHPU 15 Jumping Squats ENDURANCE 6 Rounds Alternating w/Partner :30 ME DU :30 Rest WOD 6 Min AMRAP 6 T2B 20 Air Squats – 2 Min Rest – 6 Min AMRAP 6 KB Shoulder to Overhead Each Arm (24/16) 20 Hollow Rocks

WARM UP 200m Run :30 Drills x 2 Jumping Jacks Air Squats Lunges Push-ups Straight Leg Sit-Ups 1:00 Stretch SKILL Muscle-Ups WOD 15 Min EMOM Rounds 1-5 4 Single  Clean and Jerks (115/75) (135/95 Rx+) Rounds 6-10 2 Singles and 2 Touch and Go Clean and Jerks Rounds 11-15 4 Touch and Go Clean and

This week marks the start of the 2014 CrossFit Games Open!  Each Friday we will be performing the Open WOD in class.  So, if you haven’t registered yet make sure to do so before this weekend!  Take this opportunity to have some fun, challenge yourself and see where you can push yourself!  It’s not just

Coach Drew will be competing tomorrow, Saturday February 22, in an Olympic Lifting meet trying to qualify for the USAW National Championships which are held later this summer.  If you’d like to go watch and support, the weightlifting meet will be held at 210 CrossFit off of Bitters/281 area.  He will be lifting in the