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**Olympic Class Schedule Change Starts Next Week!**   New times are 12:00pm, 4:00pm, 5:00pm, 6:00pm, and 7:00pm (this will continue to be the pre-requisite class on the first Wednesday of every month).

HAPPY VALENTINE’S DAY, CFA!  😉

Level 2
A. Front Squat x5x1@75%, x5x1@80%, x5x1@85% Rest 2:00
B. Press x5x1@75%, x5x1@80%, x5x1@85% Rest 2:00
C. Bent Over Row x5x1@75%, x5x1@80%, x5x1@85% Rest 2:00
D. Good Morning x10x2@ By feel Rest :60

Level 1
Skill
Hip Clean Progression
A. Hip Clean x1-3 x 5

then…
Strength (Remainder of Class )
C1. Walking Lunges x3/leg x 5
C2. Half Kneeling KB/DB Press x3/arm x5
C3. Pause Ring Rows x3x5 @ 3311

“Performing on Paleo”
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“Every day you are required to make numerous decisions that affect your life & many others. Make the right one.” – Lindsey Smith

JJ Dominating The Spartan Challenge

Level Two
4 Rounds
4 min AMRAP, Rest 2:00 (1 min DU)
20 Reverse Lunges
10 DB Push Press (40#, 30#)
100m Farmer Walk

Level One
Skill
Kip Swing/ Jumping Pull-up
Wall Balls

then…
3 Rounds
10 Jump/Kip Pull-ups
200 M Run
10 Wall Balls
200m Slide
*Time Recorded

Arguably The Best Exercise You Can Do
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“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” -Aristotle

SWEAT WITH YOUR SWEETHEART

Level Two
A. Snatch Lift Off + Snatch Deadlift + Hip Power Snatch x1+1+1×5 @70% Rest :60
B. Deadlift Clusters x1.1.1.1.1 x3 @ 80% Rest :10 b/t reps, Rest 3:00 b/t sets
C. WTD Chin up x2x5 @ 80-85% Rest 2:00

3 Rounds
2-Fold Broad Jump Max
3/ea arm SA DB Snatch @60%
5 Rocket Jumps
Rest  :90

Level One
A1. Press x6-8×4
A2. Goblet Reverse Lunge x6-8×4
B. Deadlift x5x5

Let’s Play 52 Pick-Up – Paleo Style…
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“Our patience will redeem more than our force.” – Edmond Burke

Level Two
A1. Ring Push ups x6x4 @ 3010 Rest :30
A2. KB Bent Over Row x8/arm x4 Rest :60

10 Rounds
200m Power Row (Damper 6 W, 8 M)
5 Burpees
Rest :90

Level One (TEST DAY)
Skill
Jump Progressions

then…
A1. Back Squats x3x5
A2. Single Leg RDL  x3/leg x5

then…
Test
1 Mile Time Trial
*Time Recorded

Diets through history: The good, the bad and the scary
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“Things turn out best for the people who make the best of the way things turn out.” – John Woode

Traveling? Don’t forget to send us your best Push-Up Man Pics! Thanks, Jables for the awesome pic from Hawaii!

All Levels
3 Rounds
10 Partner Pull-ups
10 Partner Squats
10 Partner Tic Tacs

then…
10:00 Partner AMRAP
Alternating
200 M Run
5 Goblet Squats
100 M Run
*Every 1:00, both partners do 2 burpees

All Levels
A1. Ring Rows x6-8 x4
A2. Supermans x6-8×4
A3. Lunges w/ Twist x6-8×4 (w/ Plate)
A4. DL to OVHD x6-8×4 (w/ Plate)

B.3 Rounds for Time 
10 Russian Swings
10 Burpees
200 M Run

C. 2-3 Rounds of Ab/Glute Circuit (if time allows)
Dead Bug (all)
SL Hip bridges x20/leg (Slow)

10 Ways to Make Your Workplace Healthier and More Productive
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“With the new day comes new strength and new thoughts.” – Eleanor Roosevelt

**Don’t forget Happy Hour tonight at Little Woodrows in Southpark Meadows at 7pm!**
Level Two
A1. Front Squat x3x5 @ 60% w/ :03 Pause Rest :30 
A2. Pull-ups x1-3×5 @ 3010 Rest :90 
B. Deadlift x1x5 @ 60% Rest as needed 
C. Step-up x5/leg x 3 w/empty bar Rest :60

Level One (TEST DAY)
A. Deadlift 3RM
B. Press 3RM
C. Back Squat 3 RM
D. 500m Row

FERMENTED FOODS: One of the Best Things You Can Do For Your Health
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“After a storm comes a calm.” – Matthew Henry

Level Two
3 Rounds
500 M Row
400 M Run
10 Perfect Wall Balls
*Maintain a steady recovery pace

Level One
Skill
Snatch

6 Rounds 
:30 KB Swings
:30 Push ups
:30 Tic Tacs
:30 Jump Rope
Rest 1:00

How To Get Big While Doing CrossFit
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Be kind whenever possible; it is always possible.
*Dalai Lama

Level Two
A. In 20:00, Complete 2 Rounds of CFA Warm-up A
B. In 20:00, Complete 5 Rounds for Quality 
3-5 UB Double Unders
3 DB Snatches/Arm @ 60%
3 Broad Jumps

then…
C. Ab Circuit 
Plank Complex x:30/ex x 3
Rest 1:00
*Front, Side, Side, Behind

Level One
Skill
Deadlift

15:00 AMRAP 
5 Deadlifts (RPE 6)
10 Box Jumps
400m / 500m Row

Tip 525: Sleep Better By Taking Vitamin D: Fatigue & Sleep Disorders Are Linked to Low Vitamin D
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“Make the most of yourself, for that is all there is of you.” – Ralph Waldo Emerson