- 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 Crossfit Open is upon us in just 4 weeks! You've all be working hard. Time to show everyone who are the fittest guys and girls in the gym! Click here to sign up and don't forget to choose Crossfit Bayonne as your affiliate. Not sure if you're cut out for it? You are. Give this a read, then sign up. 

Line Warm-up

Extra Hot
Tabata armadillo drills
5 Rounds each, alternating armadillos

The gymnastics Ring Row
Every 90 Seconds for 12 Rounds
Odd: 5 Ring Row (slow descent, pause at the top)
Even: 3 Push Press (add weight each round)
Rest as needed

4 Rounds
10 Shoulder to overhead* (unbroken)
20 Ball Slams
Rest as needed between sets.
* start with a manageable weight and then continuously add weight to each round. 

Weightlifting Club
Every 2.5MOM for 4 rounds
2(2+2) Power Clean + Push Press(from heaviest clean and jerk) 60-65%

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) 75%

E2.5MOM for 4 rounds
3 Clean Pull to hip (slow decent) 80%