WOD: AMRAP in 12 minutes of:
Push Press, 165/103#, 7 reps
Row 20 cal

Finish with: Muscle-ups & Pistols Practice

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Reading Corner: Get Smart

Ready to go...

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A: Deadlift, find your 1 Rep Max

B: "Annie":
50-40-30-20 and 10 rep rounds; for time of:
Double-unders
Sit-ups

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Kaleena, double-unders

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WOD: "Gwen"
15-12-9
Clean & Jerk (Unbroken)

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Compare to 1/10/2013

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Finish with: Muscle-ups & Pistols Practice

This Sunday! Six weeks of our Winter Nutritional Challenge is coming to an end! This Sunday during our regular classes we will do the benchmark workout together with the challenge participants! Who do you think will win the challenge and get a free month of unlimited training at CFLIC? Becky? Freddy? Tom D? Kaleena? Jason N? Karen? Jeff? Someone else? Let's cheer them on to do better than they did 6 weeks ago and win the challenge! See everyone at 10am and 11am on Sunday! We will announce the winner after the 11am class!

Saturday fun!

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WOD: "Filthy Fifty"
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull Ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/33 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

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Watch the Video: Filthy Fifty, Laurie Galassi [wmv][mov] » Apr 16 10

Upcoming Events: This Saturday we are hosting Gymnastics Clinic with David Durante! It's an amazing 8-hour extensive workshop. Dave is not only a 2007 National Gymnastics Champion and 2008 Olympic Team Member, but a great coach as well! For more information and to sign up check our event page here.

Grace Harper arrived on February 15th at 7lbs happy and healthy! Everyone is doing well!
Congratulations to Bill and Courtney!

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WOD: 2012 OPEN WORKOUTS: WORKOUT 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Finish with: Muscle-ups & Pistols Practice

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Ed, Muscle-ups practice. Nailing them consistently now!

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Begin with: Pre-Squat Hip Opener Mob-Rx - mobilitywod.com

WOD: Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Watch the Video: Andrei Rybakou Snatch and Clean & Jerk his way to the Gold back in 2007 - youtube.

Presidents Day Schedule Reminder: There are no 6am and 8:30pm classes today. All other classes are on as usual.

Mat, Power Snatches in 2012 OPEN WORKOUT 12.2

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Today is C.R.A.S.H.-B. For those who couldn't make it to Boston this year, WOD today is:

Row 2k

Note: This is an all out effort for time.

Afterparty: Practice Bar and/or Ring Muscle-ups.

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WOD: Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

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Foundations: Our next Foundations Program cycle begins on Monday, February 18th. For more information and to sign up go here.

Presidents Day Schedule: We are going to cancel the 6am class and 8:30pm class on Monday, February 18th. All other classes are on as usual.

CrossFit Inc. is committed to making people's lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people of Kenya commit to, and invest in, improving their own conditions. We provide no handouts. By creating realistic, self-sustaining solutions to specific problems, we enable Kenyans to stand strong for generations to come. Hope For Kenya - donate a few bucks here.

WHEN WATER COMES TO YOU

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WOD: For time:
21 Deadlifts, 225 lbs
1 Run, 400 m
18 Deadlifts, 225 lbs
1 Run, 400 m
15 Deadlifts, 225 lbs
1 Run, 400 m
12 Deadlifts, 225 lbs
1 Run, 400 m

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Foundations: Our next Foundations Program cycle begins on February 18th. Get your buddies in here. Help them get fit in 2013! (You can even get them a Gift Certificate.) For more information and to sign up go here.

Join the effort and make a difference! Hope for Kenya

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A: Front Squat 3-3-3-3-3

B: AMRAP in 9 minutes of:
Row 20 cal
One Hand Kettlebell Clean & Jerk, 24/16kg, 20 reps (10 each hand)
20 Abmat Sit-ups

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Foundations: Our next Foundations Program cycle begins on February 18th. Get your buddies in here. Help them get fit in 2013! (You can even get them a Gift Certificate.) For more information and to sign up go here.

We have another CrossFitter coming and IT'S A BOY!

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