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Warm-up- The “Junk yard dog” warm-up, followed by the Burgener warm-up Workout- Hang power snatch 3-3-3-3-3 reps Post loads to comments. Cool-down- Sit quietly for 2 minutes Post experience to comments. Check out our March 2011 Newsletter! Spicy Spaghetti sauce with Spaghetti squash- Recipe by Kerri Wellendorf

Warm-up- hollow-rock practice. Then, three sets of a 5-way barbell complex consisting of deadlift, hang-clean, front-squat, press, and push-jerk. 3-5 reps of each movement, gradually increasing weight to something like 75% of work weight. Workout- As many rounds as possible in 10 minutes of: 135 pounds, ground to overhead, 5 reps 5 Wall-climbs Cool-down- instructor-led

Warm-up- “The couch stretch” Followed by 5 minutes of the following- 7 Kettlebell SDLHP, 7 skin the cats, 7 Overhead squats Workout- 21-15-9 reps of:95 pound Sumo deadlift high-pull95 pound Overhead squat Post time to comments. Cool-down- 10 minute squat test- Get farther than you did last time! GOHEAVY workout- Press: 2-2-2 reps Push-press: 2-2-2

Warm-up- 10 minutes of Hip mobility work, followed by 3×15 stretch-band good-mornings Workout- Workout- Back Squat 3-3-3-3-3 reps Post loads to comments. Compare to 101220. Socialist Utopia

Free Class Workout- As many rounds as possible in 15 minutes of: 20 foot forward roll 95 pound power-snatch, 15 reps 50 foot bear crawl 15 pull-ups post number of rounds completed to comments. Benchmarks Class Workout- “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in

Warm up- 5 minutes of PVC snatch high-pulls, reverse hypers, and PVC overhead squats, focusing on technique and similarities between snatch pull and rowing mechanics. Workout- For time:Row 1K40 pound Dumbbell snatch, 50 repsRow 750m40 pound Dumbbell snatch, 35 repsRow 500m40 pound Dumbbell snatch, 20 reps These are one-arm squat snatches, alternating arms. Post time

Workout- Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 100118. 2011 CrossFit Games Regional Boundaries Announced.

Warm-up- 400m trail run, Then- 5 minutes of group med-ball toss Workout- Five rounds for time of:45 pound barbell Overhead walking lunges, 50 feet21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments. Compare to 100621. Loading…

Warm-up- 400m run, followed by 3 minutes of – 20 foot bear-crawl, 5 push-ups, 15 air-squats Workout- “Mary“Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups Post rounds completed to comments. Compare to 100101. Cool-down- spend 3 minutes on each shoulder with a trigger point ball,

Warm-up- 3 x 20 reverse hyperextensions Workout- Shoulder press: 1-1-1-1-1-1-1 Post loads to comments Cool-down: 10 minute squat test GOHEAVY workout- Deficit Deadlifts from a 6″ box: 1-1-1-1-1-1-1 Like the healthy meals we have had stocked in the gym recently? Would you like “What’s for Supper” to prepare a full order of Zone/Quality food for