5 Rounds
400 Meter Run
5 Deadlifts 275/185
9 Pullups
For Time:

“Skill”
30 Ring Dips

3 Rounds
10 OHS 135/95
50 Double Unders
For Time:

Don’t forget we will be giving out prizes for the Paleo Winner and for those who didn’t cheat.. Be sure to get plenty of rest this week if you plan on going to the Garage Games this weekend!

Happy Monday! How many of you ate way too much junk while you watched the Super Bowl? I know I did… Time to get back on track. It was so good to see you Erica! FYI: We like Adam! Safe travels

Clean Thruster
2-2-2-2

“Rahoi”
AMRAP 12 Minutes:
12 Box Jumps 24/20
6 Thrusters 95/65
6 Bar Facing Burpees

We will have a little award ceremony Tuesday night to give prizes to the winner and those who didn’t cheat!

Join Us for Fight Gone Bad! Free WOD Saturday for non members It should be a great time

Friday Open gym as always anything goes!
OR:
4 Rounds
400 Meter Run
50 Squats
For Time:

“Tyler”
5 Rounds
7 Muscle Ups
21 Sumo Deadlift Highpull 95/65
For Time:
Sub- Pullups and Ring Dips for Muscle Ups

Don’t forget to let Jenn know if you plan on coming to Great Bay, to hang with our AWESOME Erica! OOh and her other half

Wow another month! Happy February…. It was so exciting to see you tonight Erica! We will be going to Great Bay Friday night at 7:00pm to hang with Erica and her other half We have the Sushi reserved, everybody is Welcome! Let Jenn know if you plan on coming so we have somewhat of a head count. Woody and Ethenie will be waiting on us

“Skill”
Atlas Stone

Back Squat
3-3-3-3-3

5 Rounds
500 Meter Row
Rest 1 Minute:

CrossFit produces strong Alpha Males eat your heart out ladies…

Well the Paleo challenge is coming to an end! Who made it to the finish? How many of you cheated the whole way through? We will see…. We have a great prize to give away

“Skill”
Max Rep Pushups

AMRAP 20 Minutes:
400 Meter Run
21 Deadlifts 155/105

FYI: Pushups do not count if you push off your thighs or your chest doesn’t touch the ground! Strength is build with strict movement!

Happy Monday Make it a great week! Hopefully we will get to meet baby Burns this week…. Pray that Kelly has a quick and speedy delivery! Keep Marc and Kathy in your prayers as they tackle the new little blessings in their lives Let us know what we can do to help..

“Snatch”
1-1-1-1-1

10-9-8-7-6-5-4-3-2-1
Pullups
Power Cleans 135/95
HSPU
For Time :