BUY-IN: Foam Roller PVC Burgener Work 15 Push-ups 10 Pull-ups LIFT: 3 Rep Max Bear Complex (20min) WOD: For Time: 8 HSPU – 20 Pull-ups – 40 Double Unders 8

There are two “Mud/Fun” Runs that are coming up in Texas and near by!  I would love to see a big representation from our gym there.  I’m quite sure I

BUY-IN: 1:00 Jacks 10-1 Scale of: Squats Sit-ups SKILL: 50 Hip Cleans at your weight of choice WOD: C&J Cindy 1 Round of Cindy 1 C&J (155/105) (No Split Jerk)

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 called the Throwdown Series.  I

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 team can start accumulating points.

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 Ball Shots (20/14) 3 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 (225/135) CASH-OUT: 75 V-ups 75

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 and beer.  Everyone has been

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