Front Squat
2-2-2-2-2-2-2-2-2-2
every 30 seconds
(50% yesterday’s 3 rep max weight)

Metcon
15 Min AMRAP
5 KB Swings
10 Tuck Jumps
15 Walking Lunge Steps (with plate overhead)
*5 burpees on coach’s call

Strength WOD
Front Squat
3-3-3-3-3

Metcon
1>10>1
Wall Balls
Hand Release Pushups

Mobility Homework

Today we took a break from the lifting and metcons to find our max effort on some core movements.

Great job, all! I think everyone set new PRs in nearly every category. And many of you got to do things you hadn’t done in decades… like hand stands, box jumps and jumping rope:)

Mobility Homework

Happy Groundhog’s Day.
Is that why we’re doing “Cindy” again?

Not exactly. We still had some Paleo Challenge contestants that needed to do the benchmark WOD, so today is the final day for that.

CONGRATULATIONS to the Anderson Family for the Triple Crown of Cindy at CrossFit Medina. One family now holds the gym record in the Women’s, Men’s and Kids’ category for doing Cindy Rx’d!

Laura 14 Rounds (awesome pullups!)
Rob 20 Rounds
and Braxton 21 Rounds!!!

Welcome to February

Make sure you review your Goal Sheet with us sometime this week.
If you haven’t filled out a Goal Sheet yet, pick one up at the gym.
We’ll be reviewing these and tracking our progress monthly.

Today and tomorrow we’re offering two WOD choices, since our Paleo contestants have to complete “Cindy” as the final benchmark for the challenge.

Paleo contestants, be sure to get your final point total, weigh-in, and WOD results in by the end of tomorrow (Feb. 2nd).

Mobility Homework