Congratulations to Kyle & Denise for passing their Level 2 test last night! Both are pretty new to the gym. Be on the lookout to meet these two as they are up and coming beasts!

Level 3 Test – February 6th at 10:30 am. Sign up and see where you stand.

Set aside 15 minutes to watch this video. If it doesn’t make you want to head to the gym, I don’t know what will. Get a little inspiration from someone battling brain cancer and still manages to prioritize his fitness at the top of his list.

Read-How Americans Got So Fat, In Charts from bloomberg.com. 

You have 30 days to get signed up for the Open at games.crossfit.com. THE Greg Pellerito is in. Are you? 

Warmup
Jump Rope 3 minutes

Skill
25 Minutes
All Levels
Barbell Snatch Progression

L3/4 – once through with empty bar, then ascending sets of :
3 Power Snatch (from floor)
3 Behind the Neck Jerk (Snatch Grip)

L2 – start with pvc or empty bar depending on ability, then:
Practice Above the Knee Hang Power Snatch

L0/1 – practice progression with pvc

Conditioning

“Swarm Intelligence”

Levels 3/4
10 Minutes AMRAP
3 Hang Power Cleans – Unbroken (L4-155/125, L3-135/95)
6 Toes to Bar

Level 2
E2MOM 10 Minutes
3 Power Cleans
10 V-ups

Levels 0/1
E2MOM 10 Minutes
10 Kettlebell Swings
10 V-ups