Workout of the Day: 140128

Announcements!

1) We are hosting an in-house Snatch Olympic Lifting Clinic on Saturday, February 22 at 11am. This will be a 3 hour-long clinic and will focus on technique and technique only. It is $50/athlete and we will be capping the clinic at 15 people (non-949 members welcome too!). There will be a sign-up at the gym and you can also email/message Adam or Katrina to reserve a spot. We only have a few slots left so get your name on that list!ย All athletes need to be paid in full by 2/19/14. Bring your lifting shoes and weight belts!

2) Starting this coming Saturday, February 1st (and all Saturdays thereafter), we will be opening an 8am, FREE intro CrossFit class for first-time athletes. This is also a great time to bring in any friends or family members that have been itching to try the program! Please refrain from bringing new prospects during the weekday classes as the WODs are typically not suitable for a first-time athletes and we want to make sure all current members are getting the most out of their workouts. If you do know someone who wants to check us out during the week please let them know that they are welcome to come and observe any regularly scheduled classes. Our Saturday 9am class will be reserved for existing members or CF drop-ins only, as it is a part of your membership. Please let us know if you have any questions about the minor schedule change.

3) We are upping the ante on the referral program 949! Any new referral that signs up for a full membership will give you a $25 credit towards your membership โ€“ and no, there is no cap so the more you bring in, the more you get discounted off of your next-months membership!

4) Over the next few weeks we will be posting more about upcoming events, additional classes being added to the weekly schedule, beach WODs, skill classes, clinics, etc! Get excited, itโ€™s going to be a fun year!

*Information on the Open WODs for 2014 to come shortly, stay tuned!

Workout of the Day

15-12-9-6-3

Chest-to-Bar Pull-ups
Burpees
V-Ups

Scaling

Rx+1: Bar muscle-ups, and hand release burpees.
Rx: as is, no modifications.
Rx-1: regular pull ups (kipping/butterfly okay).
Rx-2: assisted pull ups (good chance to work on assisted chest-to-bar pull ups too!).
Rx-3: modify 2+ movements.
Rx-4: modify WOD.

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