Education

Great work to coach Kate & Jason B. at the SE Fitness Championship on Sunday!  Mark your calendars! Saturday, February 8th – 7pm – GCF Beach Bonfire at Pierless Beach in Juno Beach. Everyone welcome (except dogs – they don’t allow dogs there, sorry). Food, fire and hanging out with friends! 4rds for time: 100m

For time: 50 SA DB Step-ups (24/20 – alternate arms any time) DB Walking Lunges (down w/R arm, back w/L arm – length of the room) 50 SA DB HPCL (25R/25L) DB Walking Lunges (same as before) 50 SA DB Thrusters (25R/25L) (50/35lbs – same for all movements) “To think too long about doing a

Team WOD!  Max Meter Row in 25mins 5 PSN (95/65) every time you switch No more than 250/200m at a time “The harder you fall, the heavier your heart; the heavier your heart, the stronger you climb; the stronger you climb, the higher your pedestal.” – Criss Jami

BSQ 20rep @60-65% Then, 5rds for time: 7 DL (225/155) Run 200m “One’s dignity may be assaulted, vandalized and cruelly mocked, but it can never be taken away unless it is surrendered.” – Michael J. Fox

4 sets NFT –  8 Strict Pull-ups (regular, weighted or banded UB) 8 Strict HSPU Then, 16rds – 5sec ON/5sec OFF – Push-up Holds 10rds – 10sec ON/10sec OFF – Hollow Holds Then, AMRAP 8 Muscle-Up 1, 2, 3, 4, … Double Unders 10, 20, 30, 40, … “No one saves us but ourselves. No

Regular schedule Monday For total time: 3rds – 2m rest between 12 HPCL (135/95) 12 BJ (24/20) 12 Calorie AB *Rest 4m 3rds – 1m rest between 12 OHSQ (95/65) 12 B.O.B. “Love is the only force capable of transforming an enemy into a friend.” – Martin Luther King, Jr.

OHSQ 10×1 (5sec lower/5sec pause in bottom – build by feel) Then, 5rds for time: 20 RKB Swings (70/53) 10 GSQ (same KB) 30 Double Unders “Time isn’t the main thing. It’s the only thing.” – Miles Davis

CrossFit Open 14.4 With a 14min cap, perform the following: 60 Calorie Row 50 T2B 40 Wall Ball (20/14) 30 PCL (135/95) 20 Ring Muscle-ups “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” – Albert

AMRAP 10 NFT 8 Supine Rows 8R/8L DB Rows 8 Strict HSPU Then, EMOTM 8 8 Alt. DB SN (50/35) 8 BJ (24/20) “Remember that happiness is a way of travel – not a destination.” – Roy M. Goodman

BSQ 20rep @55-60% Then, For time: Alt 1-Leg SQ 30, 20, 10 Sled Push (3/2) 300ft, 200ft, 100ft “The greatest conflicts are not between two people but between one person and himself.” – Garth Brooks