WOD: Team Relay Races:
Row 3000m
Burpees, 200 reps
Toes-to-bar, 100 reps

Teams of 3. Only one team member is working at any given time. Team must finish one movement before moving over to the next one. On the Row each team member must row 500m before rotation, therefore each team member will row 500m twice before the team moves over to Burpees. On Burpees and Toes-to-bar team must be always rotating in the same order and each team member on their turn must do at least one rep every time.

Nina and Richie, Overhead Squats

WOD: Max Effort Push Press

Reading Corner: from Mark Sisson – My Top 6 Anti-Inflammatory Foods

Reebok CrossFit – the sport of fitness has arrived at the Empire State Building

A. Power Snatch 3-3-3

B. AMRAP in 15 min of
15 Power Snatches, 115/75#
30 Unbroken Double-unders

WOD Fuel: As many of you know, Tim is a chef and has been working on a primal friendly line of snacks called WOD Fuel. The first product is the post workout/meal replacement bars. These are made with dried fruits, nuts, whey protein, and have no added sugar. We have five flavors to start with – Cherry, Fig & Cashew, Apricot, Banana Walnut, and Coconut Pineapple. Tim will be selling the first round of samples at the box tomorrow night between 6-9pm. They’re $2 each. We have tried them and they are awesome! We’re hoping you guys will try them as well and give us lots of feedback about what you like, don’t like, as well as other flavors you’d like to see.

3-2-1.. GO!

WOD: for time:
40 Push-ups
Row 40 calories
30 Push-ups
Row 30 calories
20 Push-ups
Row 20 calories
10 Push-ups
Row 10 calories

Reminder: Dr. Mike Murray is coming back this Saturday. Sign-in sheet is at the front desk.

Frostbite Competition: We have been getting a lot of emails from the folks who “really wanted to register for the event, but forgot to do it on time, and now it’s sold out.” So, we decided to help them up and open 10 more spots. Registration for these 10 spots will open up tonight at 9pm. Don’t miss your opportunity this time!

We also have another sponsor – WODcast who will provide the professional competition event score tracking as well as photography/video for the event! For more details and to stay up to date on the event go to frostbitecompetition.com

Rowing Class!

WOD: Box Squat 2-2-2-2-2-2-2-2-2-2

Rolling, rolling, rolling…

WOD: Joshie
3 rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.

Mike B., Power Cleans

There are no classes today. We are hosting the Freestyle Connection Seminar with Coach Carl Paoli. More info is here.

Today is the second installment of our “Build your own workout” class. For more details refer to the description of the first class last December.

Also, below is the quiz. Whoever figures out first the connection between the below video and Weightlifting will get our first Frostbite thermal shirt! Speaking of the Frostbite: at this point we are SOLD OUT. We have 70 athletes coming over to participate in our second yearly Frostbite competition this February!

WOD: for time:
Row 1000m
30 Squat Cleans, 135/95#
30 Burpees
30 Box Jumps, 24″

Reminder: This Sunday we are hosting the Gymnastics Seminar with Coach Carl Paoli. There will be no regular Open class, and the Rowing Class was moved to Saturday, 11:30am.

Craig, Power Clean.
By the way, Craig and Amanda got married a few days ago in Mexico!
Congratulations!!!

A. Max Effort Shoulder Press

B. 3 sets of:
Full ROM HSPUs on parallettes x 4-6 reps @31X1, rest 30 sec
Weighted Ring Dips x 4-6 reps @32X2, rest 60-120 sec

Announcement: Starting the week of January 30th our evening class schedule is shifting by 30 minutes and we are adding one more class Monday through Thursday, which will be designated as a “Beginner” class. This class will be one of the ways for the new folks to start training with us. In this class we will be doing the same training and the same workout of the day that will be programmed for the other “All Levels” classes that day, except we will be spending considerably more time on the technique and mechanics of the movements required for the workout.

Marty and Rory, Power Cleans