I just got wind of a cool little competition that you can do here.  Its called the 2012 Couples WOD and is part of the Throwdown Series.  Check the link.  Its a Couples Workout, 1 guy and a 1 girl event.  Its a $14 sign up and if you want to be int he running for the Cash Prize, you just have to do the workout Rx'ed and send a video in.  The workout will be announced February 10th and you have until the 14th to submit your video.  Its just another little fun thing to do with your fitness lifestyle that you have.  Talking about competitions, i would really like to extend a welcoming hand to all our members to join in the CrossFit Games Sectional Event.  This really is a fun time for ALL of you to get into the competition feel whether you have any aspirations of making it to the Regionals or the Games at all.  ITs a way for you to test yourself.  We will be having scaled versions of the workouts as well.  Our goal this year is to have over 50 of our members register and get involved in the Open.  I hope we can count on you :)



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"Burning Sensation"

INFERNO Warm-up x 3

Complete the following:


10 Rounds:

     4 reps Burpees

     6 reps Kettle Bell Swing (70#, 53#)

     8 reps Wall Ball (20#@10', 15#@10')




Push Press


*Warm up first then make you first set good and heavy.  See how heavy you can go for 5 reps!


MWOD......Lets get those knees out in the squat!!

[youtube https://www.youtube.com/watch?v=JBHzXF-mVjY]


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