A+ R A-


Skill: Review the Split Jerk


OTMEM 7 Minutes

5 Split Jerks (155#/105#)

Max Burpees with Time Remaining within the Minute

Score = Total Burpees


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Being Both Beauty And Beast

Chimichurri Recipe

Please Note: There is NO 5:30am or 9:45am Ladies Only Class today, due to the Presidents Day Holiday.  All other classes will run as scheduled.

SWOD: Back Squat 5/5/3/3/3


AMRAP in 4 Minutes

Max Overhead Squats (95#/65#)

*Every time the athlete lowers the bar from overhead, he/she must complete 10 abmat sit-ups.

Score = Total OHS


Apple Cider Vinegar Uses: 10 Ways To Use It Every Day

The Motivation Secret

Open Gym


SWOD: Sumo Deadlift 5/5/5/5/5


3 Rounds: 3 Minutes of Work/1 Minute of Rest

Alternating arms, starting with the right arm:

5 Russian Swings (53#/35#)

5 KB Front Squats

5 KB Push-Press

Free WOD at 10 am

Skill: Learn the Deadlift


5 Deadlifts

10 Burpees

15 Air Squats

200m Run

-AMRAP in 12 Minutes-


What Is Art Therapy?

For The Love Of Coffee

Valentine’s Day Partner WOD—Bring a friend for free!


EMOM, BOTH partners simultaneously complete:

1st Minute: 1 Muscle Up or 1 Chest to Bar Pullup / 1 Box Jump (24"/20")

2nd Minute: 2 Muscle Ups or 2 Chest to Bar Pullups / 2 Box Jumps

3rd Minute: 3 Muscle Ups or 3 Chest to Bar Pullups / 3 Box Jumps

(Add 1 Muscle Up or Chest to Bar Pullup/ 1 Box Jump per minute until the FIRST PERSON fails.)

Score = Total Reps

-3 Minute Rest -


4 Rounds for Time:

1 partner working while other partner is completing max L-sit hold/resting* (see below)

Partners will alternate rounds

15 Power Cleans (135#/95#)

25 Burpees

40 Double Unders (80 Singles)


*Resting partner will have ONE attempt to max L-Sit (for time) during each rest period.  Total (of all 4 rounds) L-Sit time for both partners will be deducted from the overall time of the WOD.


San Diego's 20 Most Romantic Places

Food Love For Valentine's Day


SWOD: Snatch 3/3/3/2/2/2


“7 Minute Abs, 2.0”

1st Minute: GHD Sit-Ups

2nd Minute: Weighted Plank

3rd Minute: V-Ups

4th Minute: Toes to Bar

5th Minute: Ab Mat Sit-Ups

6th Minute: Med Ball Twists

7th Minute: Flutter Kicks

-For Reps-

We Are Just Not Here Anymore

5 Basic Rules Of Weightlifting Gym Etiquette

You Just Had A Crap Training Session: Now What?


"The Other Chief"

Max Rounds in 3:00 of:

3 Power Snatches (135#/95#)

6 Push-Ups

9 Air Squats

-Rest 1 Minute, Repeat for a Total of 5 Rounds-

Score = Total Reps

30 Nights Of Paleo Crock Pot Meals

Under Cover: CrossFit's First All Women Level 1 Seminar


Welcome home Coach Jake! We have missed you!

SWOD: Back Squats 20/5/15/4/10/3


1000m Row

800m Run

-For Time-


Chefs Reveal The Most Over/Underrated Vegetables

Vietnamese Inspired Chicken And Cabbage Salad

Page 9 of 138

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