BUY-IN: :30 Drills (x2) Jacks Squats Straight Leg Sit-ups Push-ups 400m Run Endurance WOD: 1000m row TT Men > 4:00 = 25 burpees Women > 4:30 = 25 burpees *REST 500m row TT Men > 1:55 = 25 burpees Women > 2:10 = 25 burpees WOD: For Time: (10min Cutoff) 10 – 8 – 6 –

In honor of Valentine’s Day, Coach Junior designed a workout specially for this occasion! BUY-IN: Plyos Mobility WOD: Lunge Stretching Lacrosse Ball on Shoulders/Chest WOD: For Time: (25min Cutoff) 100 L. HPU 150 O. HSQ @ 45lbs 100 V -ups 800m E. ndurance (run or row)/per person *1 Male/1 Female per team * You CANNOT

BUY-IN: 2 Rounds: 250m Row Fence Drills :30 Bar Hang Strength WOD: 3 Rep Max Front or Back Squat (10min) WOD: 5 RFT (20min) 5 Squat-Cleans (155/105) 10 Pull-ups 15 Box Jumps @ 20”

BUY-IN: :30 Drills (x2) Arm Circles Jacks Seal Jumps Squats Gate Swings Strength WOD: 10 x 2 Banded Deadlift 50% of 1 RM on Bar + 25% of 1RM in Band Tension WOD: “Back to Nature” (15min Cutoff) 3 Rounds ? Max Air Squats *Partner #1 will perform ?? *Partner #2 will do Max Air Squats until

BUY-IN: Plyos Mobility WOD: Foam Roller Shoulder Warm-up WOD: 20min AMRAP 50 LHPU 40 Toe-to-Bar 30 Chest-to-Bar Pull-ups 20 V-ups 10 Handstand Push-ups *Keep your intensity level up.  If you start doing singles, modify to keep speed up.

BUY-IN: 20 of Each: Pelvic Raises/Kicks/Table Tops Around the World InchWorm to Scorpion Stretch Endurance WOD: 16 x :20/:10 for total Distance WOD: 15min AMRAP 12 SDHP (95/65) 200m Run/Row 12 Thrusters (95/65) *Alternate each round with either Run or Row

BUY-IN: 3 Rounds: 200m Row 20 Gate Swings 1 Set of Fence Drills Mobility WOD: Wall Stretch Banded Ankle/Squat Hip Flexor Stripping WOD: 21 – 15 – 9 (20min Cutoff – No matter what) Burpees Over the Bar Pull-ups *Each Round begins with 50 Double Unders *When you finish, you have 5 Minutes to find a Max

Make sure to register for the Open and vote for team captains! BUY-IN: 400m Run PVC Warm-up 5pt-Hip Overhead Squat Review Strength WOD: 3 – 3 – 3 – 3 – 3 Overhead Squat # 1 WOD: 7min AMRAP 12 Wall Ball Shots (20/14) 10 Toe-to-Bar #2 WOD: 7min AMRAP 6 Deadlifts (225/155) 9 V-ups

We will NOT be having class Sunday (tomorrow) at 4:00pm because of the Super Bowl.  So, gather up your friends and family and have fun! We also have a NEW Athlete of the Month!  Congrats to Greg White!  Read his bio here.

Make sure to check out the Reebok CrossFit Gear using our link on the right-hand side! BUY-IN: :30 Drills (x 2) Strength WOD: 1 Rep Max Thruster (from ground) 0r 3 – 3 – 3 – 3 – 3 Snatch Balance WOD: 10min AMRAP 115/75 2 Deadlifts 2 Hang Cleans 2 Front Squats 2 Push-Press *5