Crossfit: Partner Wod
30 min AMRAP 
1,000 M Row 
10 Rounds of Cindy 
20 Power Snatch 
Divide work however you want. 

Drive Workout:
21-15-9
DB Thruster 
Double Bicep Curl 

Rest 2 minutes 
21-15-9
DB Deadlift (same DBs as thruster)
Single DB Goblet Squat (same DB as deadlift) 

Rest 2 minutes 
21-15-9
Burpee
 Pull ups

21 minute AMRAP 

**If the DBs are too light for the thruster grab heavy KBs. This will also add an added challenge, working on stability. Performance & Open athletes for an added challenge on pull ups, scale up to C2B!**


Steve Chu looking strong on Snatches! Fun fact, Steve recently won round one of Guys Grocery Games! Next time you seen him, say congrats and give him a high five!


Save the Date:
February 9th: Nutrition Talk with Coach Brittany Hallahan 12:15pm at CFH
February 14th: Bring your Swolemate (or Friend) Day
February 17th: Chili Cook off  (11am workout, chili at Noon) at CFHE
February 23rd: Kids Night out at CFH 4pm- 8pm


Strength WOD
Front Squats
 10/2/10/2/10/2

WOD
60 Dumbbell Box Step ups
20 Power Cleans
 40 Dumbbell Box Step ups
20 Power Cleans 

Fitness: 115/75
Performance: 135/95
Open: 155/105

Save the Date:

February 8th: Mini Kettlebell workshop 3-4:30pm at CFH
February 9th: Nutrition Talk with Coach Brittany Hallahan 12:15pm at CFH
February 14th: Bring your Swolemate (or Friend) Day
February 17th: Chili Cook off  (11am workout, chili at Noon) at CFHE
February 23rd: Kids Night out at CFH 4pm- 8pm