A. 3 attempts at:
Max number of Double Unders (record the best out of 3)

B. Max Effort Front Squat

As many of you know by now, we are moving to our new location soon! We are super excited about our new awesome 9,000 sq. ft. space and are doing our best to make the move as smooth and fast as possible. Our construction crew is working on the showers at the moment. We will be installing a 70 foot pull-up rig from Rogue shortly. There will be a lounge area and a changing room with the personal lockers to keep your Oly shoes at the box. We are hoping to start the classes at the new location as early as two weeks from now. Keep checking back for more updates. In the meantime, here is a sneak peak of the new space, courtesy of Mike T.

WOD: for time:
10-9-...-1 reps of Deadlift 225/155 lbs
1-2-...-10 reps of Handstand push-ups

Frostbite 2012: Scores have been posted, courtesy of WODcast:
frostbite 2012 rx challenge results
frostbite 2012 scaled challenge results

Frostbite 2012 Winners

We had a great time yesterday at the 2012 Frostbite! Thanks everyone for coming out and giving your all! We hope you enjoyed it as much as we did. Please leave your comments, good or not so good. We are always looking for ways to improve. And again, the special thanks goes to all the coaches, volunteers and judges! This event would not have been possible without you! Please check the competition site soon for the final results and some great pictures from the event. Hope to see you all back next year!

Today is the day! Good luck to all competitors!

A. Stiff Leg Power Clean

B. Every 30 sec, for 10 minutes:
Stiff Leg Power Clean
Hang Power Clean
Push Press

Watch the Video: Stiff Leg Power Clean with Louie Simmons - youtube video.

Note: Frostbite Competition participants are encouraged to take a rest day today.

Blake, Ground to Overhead Anyhow

WOD: Row 5K

FrostBite Competition: Remember we were saying we won't post the actual events until the very last moment? Well.. the workouts have been posted now! Or should I say the first two workouts have been posted! ...So, for those who procrastinated and didn't register to participate on time... sorry, we've been sold out for quite some time now, BUT you can still come and watch! Spectators attend the event for free, so come to support your friends! By the way, did we mention every competitor gets an awesome Frostbite 2012 t-shirt? And.. Dr. Mike Murray will be giving FREE treatments to all the competitors! And... we don't have to change the name of the competition because the weather is shaping up to be... more or less the way it's supposed to be in February! We are super excited about the upcoming event and wish all the competitors all the best! Check the competition website for more information and updates - frostbitecompetition.com

Michael K., Clean

A. Max Effort Push Press

B. Tabata Mash Up of Wall Balls & Box Jumps

Let's try it again.. Have you registered for The Open yet?
What are you waiting for? Check our Affiliate page
and register today!

WOD: "Helen"
3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

Food for Thought: I've been hearing more questions lately on "What is the best way to "game" this or that workout to get the best time?" So, I dug out an old article by Boz that summarizes this topic very well. Plus, Adrian uses Helen as an example to illustrate his points, so it fits well today - Quality.

Nutrition: The “Asian Paradox”: How Can Asians Eat So Much Rice and Not Gain Weight?

Have you registered to participate in the Open this year?
Check our Affiliate page and register today!

A. Max Effort Box Squat

B. Practice: pull-ups & muscle-ups - strict, kipping, butterfly, or Chest to Bar Butterfly Pull Ups with Kick, etc.

Reading Corner: Pasta, Not Bacon, Makes You Fat. But How?

Selina, working the Clean

Please sign up for classes online using our new software - Zenplanner. Please log in and update your info, if you haven't yet.

Congrats to Noah & Dr. Mike Murray on their first muscle ups!

Oliver, working the Clean