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 HSPU – 15 Pull-ups –

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 am going to be doing

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) ———- 1 Round of Cindy

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 have registered myself and our

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. 1 HSPU = 1pt. 3

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 Climbs Love this guy. [youtube=http://www.youtube.com/watch?v=FOE-PZJq2sk]