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

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

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

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

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

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 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

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

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

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