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: 5 Thrusters @ 50% of

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 1RM Rest :20 between each

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 read this article by the

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. Read the guidelines by clicking

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 the event. WARM UP 2