Announcements: 
Join us Saturday, February 24th, for this years Polar Bear Plunge! We will be teaming up with JR's Chilly Willies to raise money for the special Olympics and take a dive in the Atlantic Ocean. If you would like to participate, click this link and register under the team! See me in the gym if you have any questions. 

- All throughout February: If you bring in a friend, they pay 100 dollars for a single, no contract, unlimited month of Crossfit and YOU get 50% off your March Dues. Its the month of love. 

- The open is upon us. Click here to sign up and don't forget to choose Crossfit Bayonne as your affiliate. I know you guys are all waiting until the 11th hour but...sign up now. For my sanity. 

Warm-Up
2 Rounds
12 Glute Bridge
12 Side steps (per direction)
12 Air Squat (2 second descent)
then...
7 Minute AMRAP
5 Kettlebell Squat Jumps
10 Russian Swings
15 ambit sit-ups/supermen (alternating rounds)

Strength
10 Minutes to work up to...
A heavy triple Deadlift (not 3RM)

Happy Valentines Day! Here's a workout you will love.
Conditioning
5 rounds for time of
10 Back Squats (225/155) (not to exceed 65% of Max Back Squat)
10 Deadlifts 275/185 (not to exceed 65% of Deadlift)
400 m Run (read: sprint)
Rest 2 mins