Don't forget that Bring-a-Buddy WODs are next Saturday, February 21st at 9am and 10am and Sunday, February 22nd at 9am! This is a perfect opportunity to get your friends or family in the door if they have wanted to try CrossFit but feel a little intimidated to try it on their own or just dive right in to a more advanced WOD. These workouts will still be plenty challenging without being super technical or long. 

Also, if you have been participating in the Fitness & Lifestyle Challenge, this is the final week!! We will re-test our burpees and thrusters/pull-ups/DUs this Sunday at 10am. Come on down and let's see how far you've come in the past 5 weeks!! You will have until Wednesday, February 18th to complete your re-test.


3x5 Tempo Front squat (4 secs down,2 secs in bottom) @80%
-Rest 1:30-


4 Rounds
Run 400m
15 Pull ups
12 Hang Power cleans 155/105