-3 MORE DAYS!!!!!!! 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. 

400 Meter Run
3 Rounds for Quality
5 Kips
7 Single Arm Swings(each side)
9 Sumo Squat Jumps

Extra Warm
3x ME set Toes to barstop when you lose contact once or kip dies)
Rest 30 seconds between sets

3-3-3-3-3 Push Press
Each set should be similar, but gradually heavier, building towards a maximal set of 3. 

15 Minute AMRAP
3 Bar Muscle-Ups (sub 5 Chest to bar pull-up)
5 Handstand Push-Ups
10 Single Arm Dumbbell Lunge steps (switch arms each round)
25 Double Unders

Weightlifting Club
Every 2.5MOM for 4 rounds
2(2+2) Power Clean + Push Press(from heaviest clean and jerk) 70%(add weight if possible)

Every 2.5MOM for 4 rounds
3(1+1+1) Hang Clean(above the knee)+ jerk dip hold(3 count)+ Pause Jerk(3 count in receiving position) 80%-82%

E2.5MOM for 4 rounds
3 Clean Pull to hip (slow decent) 85%