Monday February 13, 2017

***Winter Storm Watch!!! There will be NO 5am OR 6am CLASS! We will open the gym at 10am, the Noon and 5:30pm classes are still on for now. Check here on the blog or Facebook for any changes.***

**The 2017 CrossFit Open is right around the corner! If anyone is interested in becoming a certified judge. click HERE to take the test. It cost $10 but it is really interesting to get some insight on what is considered a bad rep and whats a good one. For you die hards out there this might be fun for you to do!**


1) Build to a Heavy Power Clean (15 mins)

2) “Cake Batter”

7 Rounds:

Every 2 mins complete:

5 Power Cleans @70%

30 Double Unders

7 Pull Ups


Extra Credit, Feb 13-18:

1) 12 Mins:

:20 secs max effort Row

:40 secs active row, keep the fan moving

Score: total Meters Rowed

2) 4×8 – Ring Dips

3×15 – GHD Sit Ups

3) AMRAP 5

5 Push Press (95/65)

10 Bar Facing Burpees