WARM UP 800m Run 1 Set of Fence Drills 3x: 10 KB Swings 10 Air Squats 10 Pushups SKILL Every Minute on the Minute for 16 Min: Odd Minutes Perform:

WARM UP 2x: Curb to Curb Run 10 Air Squats 10 Pushups Curb to Curb Run 10 Lunges 10 Inch Worms STRENGTH 12 Sets: 3 Deadlifts @ 60% of your

For those of you who are competing in the 2013 CrossFit Games Open and for those of you who are on the edge about doing it, I want you to

WARM UP 400m Run 500m Row Everett Warm-Up MOBILITY Foam Roll WOD 14 Min AMRAP 14 LHPU 14 OHS (45/35) 14 V -Ups 14 Elbows To Knees

Team Challenge # 1 – Paleo Dessert Bake-off Deadline: Saturday, February 23, 2013 Rules: Must be 100% Paleo, but we have added in a few items to help you out.

We will be releasing the First Team Challenge for the Spring Break Survival Paleo Challenge later on today!  Stay tuned to our site and our Facebook page for updates on

WARM UP 3 Rounds: 200m Run 10 Jumping Pullups 10 LHPU 10 Jumping Squats SKILL 3 Attempts: 5 Pulls on the Rower to Reach Max Wattage WOD 15 Min AMRAP

WARM UP 400m Run (2x) :30 Drills Jumping Jacks Seal Jumps Air Squats Straight Leg Situps 1:00 Stretch Bar Warm Up for Back Jerk STRENGTH Work up to 1RM Back

We have had a lot of questions about Saturday classes. We WILL NOT HAVE 8 or 9am classes tomorrow. But, you are welcome to come and use the gym, steering