Volume Session on a weakness - Choose a movement, either Strict Ring Dips, Strict HSPU, or Strict Muscle-ups, and do "X" amount of reps on the minute for 10 minutes. Your coach wil help you decide what "X" is.

Front Squat 5-5-5-5-5

***OPENS Competitors, we will be doing the first WOD, this saturday at 10:30 am. This will be the only time to get a verified score, unless you talk to one of us ahead of time***

Last week we posted about salty, how about sweet? This is a (long) video about sugar, and the effects it has on your body. I realize it's very long but try to at least watch some if you can. It's very imformative.

I found a shorter version that covers basically the same thing in a summarized manner, enjoy.

The Bitter Truth

The Bitter Truth (shorter version)

Crossfit

Max Burpees in 2 minutes

Rest 3 Min

Max Double Unders in 2 minutes

Rest at least 10 minutes (Spend time practicing your C+J)

5 Clean and Jerk (Power or Squat) 155/105

10 Chest to Bar Pull-ups

5 Rounds for Time

YCF Conditioning

Max Burpees in 2 minutes

Rest 3 min

Max Double Unders in 2 mins

Rest at least 10 minutes

10 Push-press 115/75

15 Jumping Pull-ups

20 Sit-ups

5 Rounds for Time

First off, let me give a HUGE THANKS to everybody that helped paint this weekend, there is no way we could have done it without you!!! It really goes to show how awesome our members are, and how supportive our community has become.  YOU GUYS ROCK!!!!!!! Now, for the WOD...

Toes to Bar -AMRAP unbroken, 3 sets rest as needed (Kipping is allowed)

Box Jump skill work - try to work on rebounding from the bottom

"Christine"

500 Meter Row

12 Bodyweight Deadifts

21 Box Jumps 24/20

3 Rounds for Time

We have all been hard at work painting all weekend, but unfortunately, as with most things, it's taking a little longer than expected.  We have decided to cancel classes for Monday, Feb. 20, to allow us time to finish painting and to get everything cleaned up.  Tuesday we should be back in full force! Stay tuned to the website for updates.

Fight Gone Bad

1 Min at each Station:

Wall Ball 20/14

Sumo Deadlift High-pull  75/55

Box Jumps  20

Push-press 75/55

Row - Calories

Rest 1 Min. 

3 Rounds for Total Reps

Crossfit

Strict Press  3-3-3

Push-Press  3-3-3

10 Kb Swings 70/55

20 Pull-ups

30 Double Unders

AMRAP in 8 minutes

YCF Conditioning

TABATA Row - 20 sec Work: 10 sec Rest for 8 rounds

Rest about 10 minutes

10 Kb Swings 55/35

20 Jumping Pull-ups

30 Double Unders

AMRAP in 10 minutes