Friday, 01.16.15


Members…If you have not filled out a NEW waiver/emergency contact form, please do so. There are forms at the box on the big table or you can download and fill out here:

The 2015 CrossFit Games Open Registration is ready to go! You can register here:

First Friday Night Open Workout will be Friday, Feb. 27th at 6:30pm…Even if you don’t sign up, you can come cheer on the athletes! It’s a GREAT time! 🙂

Saturday Schedule:

7:30am-Early WOD (CrAzY 🙂 )

9am: Regular WOD

10am: Barbell and Open Gym

10:45am: Group Run (meeting at Memorial Park by new playground)


Strength:  Turkish Get-up: 10 min to build to heaviest 2 REP (both arms) TGU

5 Rounds

9 Burpees

12 Lunges w/ a Med Ball Overhead (20/14)

9 Wallball Sit-ups (20/14)

Scales: 4, 3 rounds

Bonus Work: 3×20 DU’s, 3×10 Ring Rows, 3×15 hollow rocks

Happy Friday!

Work Hard, Eat Clean, Be Blessed!


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