Welcome to mid-week folks. If you survived yesterdays WOD give yourself a pat on the back, it was quite a doozie. But don't stop now, this week is just getting warmed up...

Specialty Classes:

The Strongman/Woman Class is filling up very quickly, and based off multiple inquiries about pre-registering, the Running & Endurance looks like it will do the same. Please email .(JavaScript must be enabled to view this email address) right away to get involved. Click the links on the left or visit our "Events" section for more details.

CF Games Open Quals:

If you are participating in the Open qualifier, you better head over to games.crossfit.com to register! A lot of people from the meeting last week have not registered yet. What are you waiting for?!? The first WOD will be destroyed on Friday February 24th at 7:30pm. Ohhhhh yeahhhhhh......

Strength:

Power Clean 3-3-3-3-3

WOD:

15 Min AMRAP:
1 Rope Climb
5 Power Cleans (185/125)
10 Burpees

The substitute for each Rope Climb will be 10 Ring Rows

Ok folks, the time has come for the announcement of the CFLI Running and Endurance class which will be taking place throughout March and April. Click the link on the left hand side or go directyl to the "Events" section for more details.

Keep in mind, these extra programs are just a way to provide more training options and a chance to try out new training in specialized areas. By no means do we expect you to participate in both upcoming classes, or either of them for that matter. But like everything we do, they will be challenging and lots of fun, and all are welcome. Hope to see you there!

If you look like this when you run (you might not even realize), you might want to consider the R&E class


Gettin' Jack'd:

The date is quickly approaching! Hopefully you've been gathering up some sponsors for the the Burpee-a-thon. If not, get it done! Remember, a few small donations add up to a lot....

Strength:

Thruster 5-5-3-3-1-1-1

WOD:

For time:
21-18-15-12-9-6-3
Thrusters (95/65)
KB swings (53/36)

Congratulations to the New York Football Giants for winning the SUPER BOWL! I bet you would have never predicted this about 8 weeks ago, but nevertheless, they do it again!


Strongman / Strongwoman Sunday:

It's official, registration has opened. I already have emails in my inbox and people calling the office before the sun even came up this morning, so I'm guessing it's going to fill up quickly. There are 12 slots available for each class, and it will be a first-come-first-serve basis.

Here are the deetz, which will also be added to our "Events" section.


Come learn the fundamentals of Strongman movements like tire flips, keg lifts, Atlas Stones, Yokes, log presses, Farmers Walks, sled pushes/pulls and more! (not all pictured)

Each session will be 1.5 hours long and include skill instruction and technique work in a few different strongman domains, as well as 2-4 Strongman Style WODs per session. Since this is CrossFit, the workouts will have a CF flavor to them and will be scaled when necessary.

Each class will be capped to the first 12 athletes, so do not hesitate to register!

Registration:
Begins Monday February 6th. Call 631.909.4849 to reserve your spot.

When:
February 26th- April 1st (6 sessions)

Times:
Women: 10am – 11:30am
Men: 12pm – 1:30pm

Cost:
CFLI Gold Members – $129
CFLI Members - $149
Non-CFLI Members - $179

Of course, you won't want to miss out on this one. For those wondering about the Running / Endurance class....tune in tomorrow!

Strength:

Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5

Rest about :90 seconds between sets

Conditioning:

Sprint 400m
Rest 1 min
Sprint 200m
Rest :30 sec
Sprint 100m
Rest 1 Min
Repeat

It's that time of the week...Friday! That means the big meeting for the CF Games Open is tonight! 7:30pm sharp. Don't miss out! On-the-fencers are more than welcome...come learn more.


For those that want to get a head start...registration has opened. Click the link below:

http://games.crossfit.com/

And get your game face on!


And since this is the last post before the Super Bowl....LET'S GO GIANTS!!!!!

Strength:

Front Squat 5-5-3-3-3-1-1-1

WOD:

5 Rounds for Time:
5 Power Cleans
10 Front Squats
5 Shoulder to Overhead (Push Press, Push Jerk, etc)

The prescribed weight is 135/95. Each round must be unbroken or you will be forced to start the round over.

Hey folks, let's lift some heavy sh..tuff. And how about some running?

Don't forget: CF Open meeting tomorrow night at 7:30pm! Anyone who is thinking about giving the Open a shot better be there!



"The CrossFit Open and f----ing cheaters" by CrossFit Mean Streets (the last few paragraphs are a must-read!)

5 Rounds for time:

Run 400m
5 Deadlifts

There is no prescribed weight for this workout.