Rest Day

____________

Watch "Sober Second Chance" from the CrossFit Journal

Death by thrusters (115/75 lb.)

5 rounds for time: 
10 sumo deadlift high pulls (75/55 lb.)
20 push presses (75/55 lb.)
30 lunges
400-meter run

Deadlift 10-10-10

Rest Day

____________

Watch "Kathryn: CrossFit Brought Her Back" from CrossFit.com

Open Workout 11.6
7 minutes of the following ladder: 
3 thrusters (95/65 lb.)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
Etc. 

Every minute for 24 minutes, alternating:
50-foot handstand walk
7 box jumps (36/30 in.)
3 pull-overs

Back squat 10-10-10

For time: 
60 bar-facing burpees
30 overhead squats
10 muscle-ups

Rest Day

____________

Yoga for Athletes is back! Coach Debbie will be teaching yoga on the first Saturday of the month for the next three months. Mark your calendars for February 4, March 4 and April 1 and join Debbie for some yoga! 

____________

CrossFit Kids will resume this spring with Coaches Debbie and Bailey! Classes will be every Monday and Wednesday from March 6 to April 12. Find pricing and other information here. 

Run or row 5K

____________