Friday, February 13th, 2015
We continue our back squat cycle today but move the reps down to five per set. Lets dial up the weights.
We are looking for full sets of five in today’s strength wod. if you fail at four reps lower the weight and try again for your next set of five. We want to record only your top 5 rep set.
Back squat 5/5/5/5/5 (same weight across for RX, build up in load for beginners)
7 Hanging Power Cleans Air squats 7 rounds
Fitness (75/55) (10 Air Squats) RX (135/95) (21 Air Squats) RX+ ( 155/105) (21 Air Squats)
Chrissy and Holly showing great depth with their back squats.

Thursday, February 12th, 2015
Today is our third foundations class at 6:30 PM. if you missed it last week this is your chance to make it up.
A cool video of Dan Baily(Elite CrossFitter) and Dave Castro (Programmer of the CrossFit Games) with a little Super Bowl bet. Exercise should be fun and enjoyed with friends.
Adi rocking a great front rack position

Wednesday, February 10th, 2015
We will be continuing on our back squat program today. Look to add a little more weight to the bar compared to last time. Don’t remember what you lifted last week? It should be in Wodify and it’s something you can find easily on the Wodify phone app.
STRENGTH WOD

Tuesday, February 10th, 2015
We had an exciting day yesterday as Sam, Wes, Tony, and Chris got their first kipping pull ups. We will continue to work on this skill (it is a skill) throughout the month and I am sure we will see more people getting their first pull up!
Today we are doing our first mobility wod which is a crucial part of our fitness program. Mobility is a key to not only injury prevention but athletic performance. The stretches will be doing today will prepare our hips for the demands of rowing and kettlebell swings.
MOBILITY WOD