Rest Day

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Looking for recipe ideas? Watch Pan-Seared Salmon and Asparagus from CrossFit.com

5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms (65/45 lb.)

3 rounds for time:
50 double-unders
2 minutes of handstand holding
35 AbMat sit-ups

Open Workout 19.1
15-minute AMRAP:
19 wall-ball shots (20/14 lb.)
19-calorie row

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A new session of CrossFit Kids starts Friday, February 22! There is space left for the 7-10 year age group. Contact Coach Laurie with questions or to sign up.

Rest Day

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Get ready for Open Workout 19.1! It will be announced on the CrossFit Games site at 5 p.m. Thursday. We will complete the Open workouts every Friday during regular class hours for the next five weeks. Click here to register.

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Interested in being an official judge for the CrossFit Open? Take the online course here.

Clean and jerk
5-5-3-3-3-1-1-1-1

3 rounds for time:
21 hip-back extensions
21 GHD sit-ups
21 burpees over the bar
21 inverted burpees

Strict Fran
21-15-9 reps:
Thrusters (95/65 lb.)
Strict pull-ups

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The gym will run normal hours on Presidents’ Day, Monday, Feb. 18.

Rest Day

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Read “Government dietary guidelines are plain wrong: Avoid carbs, not fat” from TheHill.com

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The 2019 CrossFit Open kicks off this week! Read more about it and register with the gym’s team!

Deadlift
5-5-3-3-3-1-1-1-1