Starting February 25th and continuing the last weekend in each month until August, there is a world wide competition that you can compete in!  It’s

BUY-IN: Jumping Warm-up Pogo’s Line Jumps Band Walks Circles/Push-ups SKILL: 20 TGU’s WOD: PP = 6min/20 HSPU/600m Row *Once you have completed your “Buy-in,” your

BUY-IN: Everett Warm-up Full Burgener Warm-up LIFT: 5 – 4 – 3 – 2 – 1 Max Snatch WOD: 15min AMRAP 7 Pull-ups 11 Wall

BUY-IN: 400m Run Ladders Shoulder Warm-up SKILL: Muscle-up Practice WOD: 5RFT 3 Muscle-ups 200m Run 7 – 9 – 11 – 13 – 15 Deadlifts

Now, we are in the middle of the Paleo Challenge, so don’t go off the deep end and chow down on chips, queso, burgers, hotdogs

BUY-IN: Rowing and Sit-ups Burgener Warm-up WOD: On The Minute, Every Minute, For 20 Minutes 3 Squat Cleans (155/105) 2 Burpees

The weather is harsh and unsafe because of other drivers.  Stay home, or be safe going to work and I will see people tonight at

Check out the new board in the gym straight in front of you when you walk in the gym.  Make sure to make your mark!

BUY-IN: 250m Row 3 Rounds: 10 Wall Squats 30 Jumping Jacks 20 Pelvic Raises 3 x 10 Fence Drills Arm Circles/Push-ups SKILL: Muscle-up Practice WOD:

I have been talking about this a little bit over the past week or so, but CrossFit has changed the format for the CrossFit Games