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All classes are cancelled! Take today to count your many blessings and be ready to hit it hard tomorrow!“Cooking With Massie: Prime Rib and Creamy Horseradish Sauce”,CrossFit Journal preview video [wmv] [mov]“Running In Sand” with Brian Mackenzie by Again Faster Equipment – video [wmv] [mov]

Warm-up: Row 500m Then: 3 Rounds 10 Band good mornings 10 Walking samson stretch Workout: Deadlift 1-1-1-1-1-1-1 Powerlifting: A: Thruster 5 x 4-5 @20×1; Rest 3:00 B1: Power Snatch 1-1-1-1; Rest 10 seconds B2: Dumbbell jump squats 4 x 15; Rest 2:00 C1: Knees to Elbows 4 x 15; Rest 20 seconds C2: Ring FLR 4 x 60 seconds; Rest

Warm-up: 400m run followed by 10 minute double-under drill 50 single unders/10 push ups 40 single unders/8 push ups 30 single unders/6 push ups 20 single unders/4 push ups 10 single unders/ 2 push ups Workout: 50 Kettlebell swings 1.5/1 pood 50 Double-unders 40 Kettlebell swings 1.5/1 pood 40 Double-unders 30 Kettlebell swings 1.5/1 pood 30 Double-unders 20

Warm-up: Wall to wall bear crawl 2 Burpee pull-ups 50m Run 3 Rounds Followed by 5 minutes of practice on the kipping pull-up Workout: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. In House Competition Results:****Beginner 1. Wes Henry

Warm-up: 4 Rounds increasing intensity throughout: 10 air squats, 10 kettlebell swings, 10 butterfly sit-ups Workout:“Karen” For time: 150 Wallball shots, 20 pound ball Post time to comments. Powerlifting: A: EROM Deadlift 5 x 3-4; Rest 2:00 B1: Tire flips 4 x 8; Rest 10 seconds B2: Kettlebell swings 4 x 20; Rest 10 seconds B3: GHD sit-ups 4 x

In house competition WOD 1: Advanced: 8 Minute AMRAP 4 Deadlifts 275/185# 4 Chest to Bar Pull-ups 4 Box Jumps 30/24″ Intermediate: 8 Minute AMRAP 4 Deadlifts 185/125# 4 Pull-ups (COVP) 4 Box jumps 24/20″ Beginner: 8 Minute AMRAP: 4 Deadlifts 135/95# 4 Ring Rows 4 Box jumps/step ups 20″ In house competition WOD 2: “The Clean Ladder”Each division will consist of the

Warm-up: 15 minutes of practice and review on rowing technique Workout: 3 Sets @ 95-97% Row 1k Rest 12 minutes actively GOAL IS SAME TIME EACH SET!REMINDER: CrossFit Huntsville’s first In House Competition is this weekend. The competition will kick off at 10:00 this Saturday. Be sure to sign up in the gym beforehand! “Living the Dream” with Erin LaVoie,

Warm-up: Cone to cone: bear crawls, high knees, inch worm push-ups, fanny kickers; 3 Rounds Workout: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Warm-up: Run 50m, 8 jumping squats, run 50m, 8 push-ups; 3 Rounds Workout: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Powerlifting: A1. HB Back Squat @ 30X1, 4-5 reps x 4 sets, Rest 2 min A2. Depth HSPU @ 20X0, 3-5 tough reps x 4 sets, Rest 2 min – add depth B: Snatch x 1; Snatch Balance

Warm-up: P1: Row 200m. P2: AMRAP double-unders; Switch. Then 10 partner medicine ball squat throws, 10 hip extensions, 10 butterfly sit-ups; 4 Rounds Workout: Front Squat 3-3-3-3-3-3-3 A: 2 x 10 Back Extensions B: 2 x 10 Butterfly sit-ups “Games Athlete and Affiliate Owner: Elyse Umeda”, CrossFit Journalpreview video [wmv] [mov] Highlights from the CrossFit UFC Fan Expo,