Rest Day

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Read Breathing Air Before Fire from the CrossFit Journal

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Join Coach Debbie for some yoga on Saturday! She'll start at 11:15 a.m., after the 10 a.m. class. See you there! 

3 rounds for max reps: 
Strict handstand push-ups
Chest-to-bar pull-ups
*Rest as needed between rounds

On the minute for 10 minutes: 
1 snatch
*Building

Every 30 seconds for 5 minutes: 
1 snatch (80% of 1RM) 

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Congratulations to Alison Costello, who finished in 4th place at the NorCal Masters competition! 

2 rounds for time: 
Run 1 mile
100 sit-ups

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Good luck to Alison as she heads into Day 2 of the NorCal Masters competition! 

Rest Day

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Read Beyond Calories from the CrossFit Journal

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There are still spots available for Laura's cooking class!
What: Cooking Class with Laura Bruner (Radical Roots)
When: Saturday, Feb. 10, 12-2 p.m.
Where: New Leaf Community Classroom
Cost: $35; pay at the gym to confirm your spot! 

12-9-6-3 reps for time: 
Dumbbell hang squat cleans (50/35 lb.)
Dumbbell push presses
Dumbbell walking lunges 

Tabata push-ups
*Rest is in the plank position 

4 rounds for time: 
75 double-unders
15 toes-to-bars
15 deadlifts (225/155 lb.)
15 box jump-overs (24/20 in.)

Bench press
3-3-3-3-3

Workout 18.0
21-15-9 reps: 
Dumbbell snatches (50/35 lb.)
Burpees over the dumbbell

Rest Day

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Read 15 Years of CrossFit from the CrossFit Journal

In 3 minutes: 
Run 400 meters
Max reps snatch (185/135 lb.)
Rest 3 minutes

In 3 minutes: 
Run 400 meters
Max reps snatch (165/115 lb.)
Rest 3 minutes

In 3 minutes: 
Run 400 meters
Max reps snatch (135/95 lb.)
Rest 3 minutes 

In 3 minutes: 
Run 400 meters
Max reps snatch (95/65 lb.)