WARM UP 400m Run PVC Warm-up Barbell Warm-up STRENGTH With a Partner, 15 Minute to Find Max: 2 Rep Touch and Go Clean and Jerk WOD 10 Minute Ladder: 3

HAPPY SPRING BREAK FRIDAY! Today you will either perform the Open WOD or complete the following to make sure you get a full workout in and not just 3:00!  If

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