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**WEATHER ALERT: Due to predicted snowfall rivaling that of planet Hoth, ALL morning classes are CANCELED. Please check back here or on facebook/twitter for updates on afternoon classes. Good luck out there!
UPDATE: ALL afternoon classes are also CANCELED. Freezing rain on snowy roads = no bueno. Stay safe and warm and we’ll see you tomorrow! (P.S. Looking for a home wod? Try 100 burpees or 4 rds of 25 push-ups, 25 sit-ups, 25 air squats or if you have a jump rope, you can do Annie: 50, 40, 30, 20, 10 of double unders and sit-ups.)

Announcements: 

Think you know about nutrition? And no, we don’t mean reading the label on the can of Pringles or ordering a half-caf, non-fat, no-whip, splenda-sweetened latte from Starbs. Proper nutrition and training go hand in hand. Don’t sabotage your wods with bad fuel. Come to Feed the Machine: Nourishing Your Inner Athlete during Open Gym THIS Sunday 2/16 and get to know yourself on a cellular level. (P.S. There’ll be FREE samples of good-food examples! Tell your friends!)

Aero Oly Warm-up (Snatch)

2 Snatch Deadlift

2  High Hang Snatch

2 Snatch Balance

2 OHS

2 Sots Press/Klokov Press

 

Weightlifting:

Week 7×2 Snatch @ 70-75%

 

Metcon:

3 Rounds of:

9 Power Cleans 135/95#
12 KBS 70/53#

 

*Not a member and wondering if CrossFit is for you? Come take a FREE trial class, offered every Saturday at 930am!*

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