* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have.

** New Products/Supplements..A Little Info HERE

WOD:

1) Back Squat: 10 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Snatch + Pause Overhead Squat: 5 sets

Warm-up as needed, and then perform 5 working sets. Snatch is a full squat. After the Snatch go back down into a Overhead Squat, pause for 3 seconds and come back up. Rest 90-120 seconds between sets.

4) Clean + 2 Jerks: 5 sets

Warm-up as needed, and then perform 5 working sets. Clean is a full squat, Jerks are Split. Rest 90-120 seconds between sets.

5) AQAP:

10,9, 8…3, 2, 1 Front Squats 135/95

2, 4, 6…16, 18, 20 Deadlifts 135/95

Goal should be unbroken movements on this workout.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Single Leg Hip Thrust: 3 x 15/side

Rest 90 seconds between sets.

8) Row: 2 x 1000m

Rest 3 minutes between intervals. Pace should be your 2K pace, no slower, or faster.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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