Wow this week is really flying by! Another tough WOD planned for today, make sure you get in some extra ice/heat and mobility before coming in today if your feeling a little banged up.

Schedule change:

Starting next week, the 8:30 time slot will look like this:

Monday - Teens
Tuesday - All Levels
Wednesday - Teens
Thursday - All Levels
Friday - No Session

If this screws up your training schedule majorly, please email .(JavaScript must be enabled to view this email address) right away to get things straightened out.

Check out this video our friend Carrie edited of CFLI! She did an interview and took some footage for her journalism project and I think it came out great! I might sound like a dumb dumb during some parts, but it was my first live interview

Strength/Skill:

P1: Back Squat Technique work
B.T.H Push Press

P2: 1RM Rack Thruster (will be explained)

WOD:

12 min AMRAP:
10 Back Squats (135/95)
5 Shoulder-to-Overhead (135/95)

Every time bar hits the floor = 10 Ring Push-Ups

Hey tribe, don't forget that the 3:30 P1 today is moved to 4:30. Tomorrow's 3:30 P1 will run as scheduled and we are back to normal next week, cause the Kids are comin' back! Don't forget to email Ian if you have or know someone under the age of 17 who's interested in this great program....LIKE NOW!

Today's WOD is taken from last years CrossFit Open Sectionals. It was the first workout of the competition, and became simply known as "WOD 1". Those that participated remember it well, as well as the excitement and anxiety that went along with it.

If you haven't heard, this year's Open Qualifier will begin on February 22nd, and registration begins on Feb 1. We will be having a meeting shortly to discuss how we will be running the competition this year for all who are interested. The date and time will be announced shortly. Check the video below to get pumped....

Strength/Skill:

P1: Power Snatch Technique Work/Practice
P2: 10 Min to establish a 1RM Power Snatch

WOD:

10 Min AMRAP:
30 Double-Unders
15 Power Snatches (75/55)

WOD's up boys and girls!? Not only was yesterday the coldest day of the year having to accumulate a total of 1 mile during the WOD, but it may have in fact been a record number of people down here in a single day..Check out that whiteboard! you're all a bunch of troopers! 2012 already shaping up to be a year of pure BEAST MODE.

Let's hit it hard again today, but why don't we stay inside for this one..




Don't Forget..Kiddies, Kids, & Teens Classes Start Next Week!


"There are only two options regarding commitment;
you're either in or you're out.
There's no such thing as life in-between."
-Pat Riley


post by Ian

Skill:
Handstands

WOD:
5 R.F.T
5 HSPU
10 C-2-B Pull-Ups
15 SDHP (53/36)

Just a reminder: The Tuesday (today) and Thursday 3:30 class will be pushed back to 4:30. Friday will run on regular schedule.

The new gear is in and looking good! Come and get it if you haven't already. Otherwise I'm sending this guy after you:





Post by Brianne

"Squat a Ton and Run"

4 Rounds for time:
Front Squats (1 Ton)
400m Run

Choices:
weight x reps = Ton

#225 x 9 #95 x 21
#205 x 10 #80 x 25
#185 x 11 #65 x 30
#155 x 13 #50 x 40
#135 x 15 #45 x 45
#115 x 18

This is the first post of the year 2012, which is sure to be the greatest year in CFLI history! (until 2013, of course).

Few things:

1) CFLI Kids/Teens

Our amazing Kid/Teen program is getting set to kick off the Winter Season next week! Just like before, we have classes from ages 4 all the way to 17, and any athletic ability is welcome. Keep checking the "Kids" link at the top left for more updates (I know you do this everyday anyway, right?). Email .(JavaScript must be enabled to view this email address) right away for more information or to get started!

2) Schedule Changes:

Starting next week there will be a few slight schedule changes. Nothing major, but check back later in the week for the updates.

Strength:

Press 5-5-3-3-1-1-1

WOD:

10 Min AMRAP:
5 Burpees
10 KB swings (53/36)
15 Box Jumps (24/20)