Have you registered for the Open yet?? Click here to register!

If you are planning on competing in the Open this year, we will have a meeting to discuss all things Open on Saturday (March 2) following WOD. Make plans to attend!

_______

Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

Strength:
Front squats: 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 85%, 2 @ 90%, 2 @ 90%

WOD:
3 rounds of:
2 minutes max Handstand walk or hold
2 minutes max Bar muscle ups
Rest 1 minute
500m Row
Rest 1 minute

Post loads and reps to comments.

__________________________

A couple of quick notes:

* Please be mindful of posted class times. With the warmer months approaching, classes will start getting busier. We love for our members to come in to get extra work in, but we also want to start and end classes on time. If you are running late or need extra time, please make sure you talk to whoever is coaching that particular class (especially the 6pm class) to ensure there is enough time/space/equipment to get your work in too.

*Also, please be aware of your movements during WODs. Be strategic about how you set up everything you are using, and if you have to walk between stations, make sure you aren’t walking through someone else’s workout space (protecting yourself and others from injury).

THANK YOU!

___________________________

Baked eggs with spinach, $5 Dinner (sign up for their free e-newsletter to get recipes emailed to you!)

Bacon wrapped stuffed jalapenos with chorizo, Paleotable.com

Cinnamon bacon backyard sweet potatoes, Paleomg.com
*I made these with coconut oil, and they taste like candy! My new favorite side!! 🙂

_________________________________________________________________

MOBILITY WEDNESDAY!

Lacking flexibility in your wrist? Watch this MWOD and do your homework!

Post thoughts to comments.

Media:
Wednesday WOD, February 27, 2013