Picture taken during a metcon. Near-perfect form will always yield increased efficiency and performance during metcons.

Metcon:
6 Rounds
5 Clean & Jerks
15 Wallballs

Skill:
Turkish Get-Ups

Strength:
Weighted Pull-ups 8, 8, 8

Metcon:
AMRAP in 14
7 Knees to Elbows
7 Box Jumps
7 DB Hang Squat Cleans

Strength:
Push Press 3, 3, 3

Metcon:
21 – 15 – 9
Push Presses
Back Squats

CrossFit strengthens all of your muscles - including your heart.

Strength:
Press 5, 5, 5

Metcon:
“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

February Dates:

Feb 6th - First day of the CrossFit Kids program! Superheroes class is at 4:30pm. Little Heroes class is the next day, Feb 7th, at 5:30pm.

Feb 14th – Valentine’s Day WOD: Last year we had an Anti-Valentine WOD, complete with angry heartbreak music. This year, we’re appealing to the lovebirds. Find a partner ( it can be your girl/boyfriend, husband/wife, or not!) or bring your significant other to the gym for a fun partner WOD on Tuesday, Feb 14th – all classes. *Everyone will be partnered up, so don’t stress about not having a partner ahead of time!

Move aside guys, the ladies have this one.

Strength:
Back Squat 4, 4, 4

Metcon:
3 Rounds
90 sec Plate (hugging) Front Squats 45/25#
- Rest 30 sec
90 sec Double Unders
- Rest 30 sec
90 sec Hollow Rocks
- Rest 30 sec

Have Friends/Neighbors/Co-workers With Kids? Grab a CrossFit Kids Info Sheet & FAQ at the front table.  The double sided sheet give an overview of the CF Kids program, addresses questions that non-CrossFit parents might have, and includes our schedule and pricing structure.

You guys are our link to the world of ‘people with kids’, as most of our friends don’t have kids who are 5+ years old. We REALLY appreciate it when you share your experiences/enthusiasm for our gym with your friends and family.

Sage advice? Dirty joke? Mindless Banter? We'll never know...

Strength:
Bench Press 6, 6, 6

Metcon:
4 Rounds
10 KB Swings L
10 KB Swings R
20 Burpees

Deadlift 10×2 (50-60% of 1RM, 30-45 seconds of rest between sets.)

AMRAP in 20
Run to end of street and back
50ft Farmer’s Walk
15 Box Jumps

Strength:
Thruster 3, 3, 3

Metcon:
“Fran”
21 – 15 – 9
Thrusters
Pull-ups

A NEW ARTICLE is posted on the NUTRITION PAGE!

If you have recently found yourself in a nutritional rut, try these tips for adding your favorite elements of CrossFit into your eating habits. 3..2..1..GO!

Strength:
Hang Power Snatch 3, 3, 3

Metcon:
50 Wallballs
20 Power Snatches
25 Wallballs
10 Power Snatches

Strength:
Front Squat 5 x 2

Metcon:
AMRAP in 8
1 Front Squat
1 Push Press
1 Burpee
2 Front Squats
2 Push Presses
2 Burpees
3,3,3
4,4,4
…