WARM UP 200m Run :30 Drills x 2 Jumping Jacks Air Squats Lunges Push-ups Straight Leg Sit-Ups 1:00 Stretch SKILL Muscle-Ups WOD 15 Min EMOM Rounds 1-5 4 Single  Clean and Jerks (115/75) (135/95 Rx+)

This week marks the start of the 2014 CrossFit Games Open!  Each Friday we will be performing the Open WOD in class.  So, if you haven’t registered yet make sure to do so before this

Coach Drew will be competing tomorrow, Saturday February 22, in an Olympic Lifting meet trying to qualify for the USAW National Championships which are held later this summer.  If you’d like to go watch and

WARM UP 400M Run Ladders MOBILITY Banded Shoulder Mobility Banded Hip Mobility Couch Stretch WOD 12 Min AMRAP: 30 WBS (20/14) 15 CTB Pullups – 3 Minute Rest – Every :15 Seconds, Perform 3 Reps

It’s been a little while since our last gym-wide get together.  Well, wait no more!  Check out the flyer below for more details. WARM UP Plyos Line Drills ENDURANCE 7 Minute of Burpees WOD 6

WARM UP 500m Row 3 Rounds: 10 PVC Good Mornings 10 Air Squats 10 PVC Pass Throughs SKILL Pistol/Pistol Variations WOD Teams of 3 Complete the Following “Waterfall” Style: 3 Rounds 500m Row 20 Pistols