Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

===============================================

“Nutts”
For time:
10 HSPU’s
15 Deadlifts (250/175)
25 box jumps (30/24)
50 pull-ups
100 wall balls (20/14) 10/9
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar”

Compare: 8/27/16

OPEN WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65
*Scaled/Masters 55+: 65/45

Athletes partner up and judge each other (run 2 heats)

3 Rounds
:30 Max Hollow Rocks
:15 rest
:30 Plank
:15 rest
:30 Glute Bridges

20 Rep Front Squat
(Week 6: 85-95% of 5RM)”

AMRAP 12
5 Hang Power cleans 155/105, Fx: 95/65
6 Toes to Bar
7 over-the-bar Burpees

No 7:30 pm Wod tonight.

==================

A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

====================================

Clean and jerk

30 min to find a heavy single

Wednesday, February 15,  7:30pm WOD is Cank’d this week.

================================

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

===============================================

A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

====================================

Fitness & performance:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking KB lunges, 24/16
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
RX+: 32/24 and 115/80
*Only one partner working at a time.
**Compare to 2/14/2016 and 2/14/2015

Note: Teams must share the same barbell for squat cleans and adjust the weight each time they switch.