Workout of the Day
Box Squat
5,5,5,5,5
-break
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Thruster 135/95#
Toes to Bar
Chin-Up (palms facing)

Join us TONIGHT for this exciting SKILL CLINIC, as we explore the MUSCLE-UP and a variety of progressions with our coaches. This FREE SKILL CLINIC is open to ALL LEVELS... "The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown." -CFJ



Can anyone remember the feeling of getting their 1st MUSCLE-UP?

Workout of the Day
Squat Clean & Split Jerk
3-3-3-3-3
-break
Three rounds for time:
30 Pull-Ups
30 Hollow Rocks
50 meter Broad Jump

Professor Loren Cordain will be here today from 12:00 to 3:00 PM for THE PALEO DIET SEMINAR... If you would like to attend, REGISTER HERE or show-up and we can register you at the door. At this point we are at capacity and seating will be offered on a first come first serve basis. See you at the gym!


Workout of the Day
For time:
100 Overhead Walking Lunges - #45/25 Plate
-break
For time:
Run 400 meters - #50/25 Sandbag
30 Barrier Hop Burpees
Run 400 meters - #50/25 Sandbag

Let's face it... music can impact your performance. For this reason, I decided to give everyone the chance to speak up in regards to what they'd like to hear. The results of that survey are in (see below) and I'd like to thank everyone that participated. Understand that we can't please everyone, all the time nut at least now we'll make "most" of you happy. The best comment from the survey..."Anything with High Beats Per minute" - which is exactly what Hip-Hop, Rap, Hard Rock and Classic Rock have in common. The most popular artist... "Rage Against the Machine"...



Workout of the Day
WOD #1
For time:
"Snatchmaster"
Seven rounds for time:
7 Hang Squat Snatch #95/65
7 Hang Power Snatch
7 Overhead Squat
From the rack. 10 burpees on the spot if bar ever touches ground.
-break
WOD #2
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Wall Ball #20/14
Double-Under

Some of you may know that Sarah (winner of the CrossFit/USA Weightlifting Open) broke her arm in a freak accident recently. For most people, this would be an extremely depressing situation but she has displayed an incredibly positive attitude. The inability to use her arm hasn't seemed to slow her down much... Yesterday, Will sent me a photo (see below) of her lifting weights (with one arm). This says a lot about her commitment to training and CrossFit, as well as, the "Universal Scalability" of the exercises we do here. If you're not impressed already, despite her current condition, she decided to state her goals for this coming year.



The next time you've got an excuse for not showing-up... picture this!

Workout of the Day
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.