- An additional class has been added to tomorrow's schedule. Please refer to FrontDesk. 

-THIS FRIDAY!!!!!!! Friday Night lights 2018 begins! We will be selecting teams Friday at 6pm and the workouts will begin at 6:30. If you would like to participate in the workouts, be on a team, but not sign up for the open YOU CAN. We want CFB community fun, not just signing up for the Open. The signup sheet will appear in the gym Tuesday afternoon and details will be discussed in class on Wednesday. 

- 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. 

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. 

Pre warm-up warm-up
2 Rounds
20 Band Pull- aparts
10 Single Leg Glute Bridge
10 Side steps (each side)
10 Air Squat (2 second descent)

E2MOM x 5 Rounds
1 Hollow Lower(make it slower than last week)
10 second superman hold
3 Gymnastic Ring Row (slow descent)
5 Tempo Front Squat(with hookgrip locked in)(31X0) 

15 Minutes to find...
3 Rep Max Front Squat

4 Rounds, 1 Minute stations
Wall Ball
Toes to bar