WOD:

7 RFT

• 1x Rope Climb
• 10x Wall Balls (20/15)
• 15x KBS
• 20x Double Unders

REMINDER: GYM WILL BE CLOSED TOMORROW 2/18 FOR THE 2012 WINTER SHAKEDOWN COMPETITION.  PLEASE SUPPORT IF YOU CAN EVEN THOUGH IT IS JUST A “LITTLE” FAR. MORE INFO CAN BE FOUND ON HERE.

THERE WILL BE OPEN GYM ON SUNDAY 10AM-12PM SINCE WE ARE CLOSED ON SATURDAY.

Recipe of the Day: Paleo Pancake

WOD A:

21-15-9

• Power Cleans 115/75
• Thrusters 115/75

WOD B:

• 5x Sand Bag Squat
• 30 Foot Walk w/ Bag

Repeat until you drop the sand bag. Count total number of squats as score.

Paleo Recipe of the Day: Stir-Fried Bacon & Kale

Mobility WOD: Recommended for all competitors this weekend

Mainsite wod: 

8x

• 10 Burpees
• 15 Jumping Lunges
• 20 Double Unders
• 25 yd shuttle sprints 5×5

Rest 90 sec between sets

WOD: 

• Ground to Overhead

Men: 10,000lbs

Women: 7,000lbs

Pick a weight that is difficult and divide by the weight to find your reps:

IE: MEN: 95lbs=106 reps, 155=65 reps

Women: 55=128 reps, 95=74reps

REMINDER:

WE ARE CLOSED THIS SATURDAY 2/11 FOR THE STRONGFIT COMP AT CF MEAN STREETS

CLOSED ON SAT 2/18 FOR THE TRI COUNTY SHAKEDOWN COMP IN WESTLAKE

CLOSED ON SAT 2/25 FOR THE STRONGFIT CLINIC-THIS IS HELD AT OUR BOX, MAKE SURE TO SIGN UP AT STRONGFITWOD.COM TO RESERVE YOUR SPOT AND LEARN THE BASICS OF STRONGFIT

WOD: 

#1: 3x

• 7 Thrusters/7 Pull Ups 95/65

#2: 3x

• 5 Thrusters/5 Pull Ups

#3: 3x

• 3 Thrusters/3 Pull Ups

*There is no rest between 1/2/3

Cashout: 

• 50 Pistols