February 1, 2017

31
Jan

February 1, 2017

METCON
For time:
60 calories row
30 burpee box jump overs 24″/20″
15 bar muscle ups (scaled = 20 chest-to-bar pull ups)

BEGINNER METCON
For time:
40 calorie row
20 burpees
20 box jumps
20 pull-ups in a band or 20 ring or bar rows

MIDLINE
4 sets
15 abmat situps
:30 plank
:30 plank left
:30 plank right

MOBILITY
1:00 saddle stretch
1:00 frog stretch
:30 3 – way hamstring stretch

HAPPY BIRTHDAY TO KAY, INGRID and #TIMVOLD! 

February Anniversaries

Lots of gym anniversaries this month…here’s to fitness and friendships!

Seven Years 
Lucy Pawlowski

Six Years 
Stefanie Mooney
Heather Young

Five Years
Steve Nelson (he started CrossFit with us at another gym over 9 years ago!)
Tim Grabenbauer

Four Years 
Crystal Bragg
Max Whipple

Three Years 
Gina Karshner
Johnny Zambito
Hans Stancil
Jill Clemente
David Carter
Julia Carter

Two Years 
Gunnar Flinchum
Vinnie Burke

One Year 
Ally Eidenmueller
Randy Kerperien
Yunseon Heo
Kurt Westerlund

Our February newsletter is in your email inbox! If you didn’t receive it, check your Junk folder. Still not there? Shoot us an email at [email protected] and we will add you to our list.

Read the newsletter online HERE. 

1 Response