NOT a product of Olympic Lifting. YIKES!

Join Dave Schlarb this Saturday at 10 am for a FREE Olympic Lifting Clinic! Come learn everything you ever wanted to know about the Snatch and Clean & Jerk! Whether you’re already throwing heavy weight over your head or you’re just beginning, you can benefit from this clinic. Please sign up on the board if you plan to attend!

Ther will still be a regular Saturday WOD.

Warm Up

using the length of the gym…

high knees

butt kicks

karaoke down and back

sprint/back pedal back x2

toy soldiers/frankensteins

broad jumps

inchworms

walking lunges

spidermans

Strength

Box Squat or Squat Lock Outs 3/3/3

Skull Crushers 8/8/8

Metcon

3 rounds

Run 800M(small loop)

5 Dead Lift 315/185 -Alpha 405/245

10 HSPU

15 T2B

**MORE NEWS**

It’s just about time to kick off cycle 5 of Women’s Boot Camp! The next cycle will begin on Monday January 30. Classes are M/W/F from 5:15 am-6:15 am. Four weeks/12 classes for $95! Let your friends and family know. This is a GREAT place to start if you know of anyone who wants to try CrossFit but is a little nervous and is also great for women who are in need of an excellent high intensity workout!  We offer a small female only class and teach all of the basic movements that are practiced in the regular CrossFit classes with just a bit more cardio. The ladies have had signifigant gains in strength and endurance and signifigant losses in body fat! Email Jessica @ Jaclohessy@gmail.com for more details or to sign up. You can also visit (and “like”!) our facebook page at http://www.facebook.com/#!/pages/HIT-CrossFit-Womens-Boot-Camp/256757974377859

FIVE teams for the garage games! And there’s plenty of room for more! Remember, you can compete on your own Saturday and/or as a team on sunday! Check the link for details. http://www.thegaragegames.com/events/garage-games-one/

Please write your name on the board if you are planning to come along so we have an idea of what our numbers are looking like!

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