BUY-IN: Everett Warm-up Mobility WOD: Band Stretching WOD: 20min AMRAP 200m Run w/ Plate (25/15) 30 Double Unders (90 Single Unders) 30 Russian Twists (25/15 – 15 per side) 30

BUY-IN: 400m Run PVC Warmup Burgener Warm-Up STRENGTH: 3 x 5 @ 75% WOD: “The Chief” Max Rounds in 3 Min of: 3 Power Cleans (135/95) 6 Pushups 9 Air

Saturday we will be having 8:00am class! 9:00am we will begin setting up for the 12.1 Open WOD. So, any volunteers and judges can start arriving then. We need as

BUY-IN: Jump Rope (5min) Mobility WOD: 5pt. – Hip Stretching Band Squat Stretch WOD: 3-, 6-, 9-min AMRAP 3min AMRAP 5 LHPU 10 Sit-ups 15 Squats *1min REST 6min AMRAP

7min AMRAP of BURPEES! Jump and touch an object 6″ above your max reach.

BUY-IN: Plyos Mobility WOD: Foam Roller WOD #1: (10min Cutoff) 21 – 15 – 9 Hang Power Clean (165/115) HSPU *REST WOD #2: 8min AMRAP 10 Clapping Push-ups 10 Box Jumps

The 2012 Reebok CrossFit Open begins this week!  Many of us have been waiting all year for this time.  If you’re going to join us on the team, make sure

BUY-IN: Plyos :30 Bar Hang 15 Squats 5 Burpees Strength WOD: 5min AMRAP of Pull-ups *1min REST 3min AMRAP of Squat Cleans @ 75% of 1RM WOD: 3RFT (20min Cutoff)

Make sure that if you haven’t registered for the affiliate team yet that you do it soon!  You only have until next week to do so.  Don’t wait until the