WOD 01-29-2015

CrossFit Total Event: Saturday February 07 at 9:30 am.
This event is open to everyone. The CrossFit Total is a 1rm back squat, shoulder press and deadlift. You add the 3 lifts together to determine your total. Coffee and fruit will be provided during the event. A sign up sheet will be posted outside the office. We hope to see you there.

Nutrition Program Update:
Phase 1 is winding down. Be sure to re-read your program guidelines before Sunday. While phase 2 is more relaxed, it is not a free for all.

AMRAP 14 min.
6 pull Ups
8 toes to bar
10 HPC 135/95#

Mobility: 3 drills from the front rack chart.
2 minutes Couch Stretch.


  1. I have Army National Guard duty that weekend (2/6-2/8). Wish I could participate. Sounds fun!