CHILI COOKOFF
Open Workout 11am – Come retest 17.5!
(Bring your jump rope!)
Chili tasting & Judging Noon

OPEN GYM HOURS
CFHE 1-3PM
CFH 5-7PM

CAPACITY CLASS
5PM

Our Community is awesome! Thank you again to all the athletes and judges who helped out at this year’s Battle of Baltimore! We could not do it without you!

Save the Date:
February 17th: Adjusted Open gym for CF-L1 5pm-7pm, Capacity @ 5
February 17th: Chili Cook off  (11am workout, chili at Noon) at CFHE
February 23rd: Kids Night out at CFH 4pm- 8pm

Schedule Reminder:
CFH is closed today for a CF-L1
CFHE is OPEN with Crossfit classes at 8, 9, & 10am
and Drive at 11am

Crossfit
Strength 
Push Press
5 – 5 – 5 – 5 – 5
Building up in weight

WOD 
AMRAP 12 MIN
5 HSPU
10 Hang Snatch
15 Box Jump
Rest :30 Seconds

Fitness: 65/45
Performance 75/55
Open: 95/65

DRIVE
10 Shuttle Sprints 
20 KB Swings 
30 Air Squats
 20 DB Push Press (single arm)
10 Burpees 
6 Rounds 
30 Min Cap

**Athletes choice of weight today for KB & DB. For an extra stability challenge, consider using a lighter KB for your Push Press instead of a DB**

Shane looking strong in his overhead position and setting the standard for todays snatches!

Save the Date:
TODAY: CFH closed for CFL-1
February 17th: Adjusted Open gym for CF-L1 5pm-7pm, Capacity @ 5
February 17th: Chili Cook off  (11am workout, chili at Noon) at CFHE
February 23rd: Kids Night out at CFH 4pm- 8pm

WOD
25 Wall Balls
20 Bar Facing Burpees
15 Power Cleans   
Rest 1 Min
25 Wall Balls
20 Bar Facing Burpees
12 Power Cleans   
Rest 1 Min
25 Wall Balls
20 Bar Facing Burpees
9 Power Cleans   
Rest 1 Min
25 Wall Balls
20 Bar Facing Burpees
6 Power Cleans   

*20 Min cap*

Fitness/ Performance: 115/75 (135/95) (165/115) (205/135)
Open: 135/95 (185/125) (225/155) (245/165)

Coach Nicole Crushing some squat cleans!

Save the Date:
February 16th: CFH closed for CFL-1
February 17th: Adjusted Open gym for CF-L1 5pm-7pm, Capacity @ 5
February 17th: Chili Cook off  (11am workout, chili at Noon) at CFHE
February 23rd: Kids Night out at CFH 4pm- 8pm

Partner WOD


200 Double Unders
100 Kb Swings 
100 DB Push Press
75 Air Squats 
50 Pull ups
25 min AMRAP

**Partners can break up reps however they want,
One person works one person rests **


Happy Valentines Day Team!

Save the Date:
Today! Bring your Swolemate (or Friend) Day
February 16th: CFH closed for CFL-1
February 17th: Adjusted Open gym for CF-L1 5pm-7pm, Capacity @ 5
February 17th: Chili Cook off  (11am workout, chili at Noon) at CFHE
February 23rd: Kids Night out at CFH 4pm- 8pm

WOD
1 Minute at each station for 6 Rounds
 22 Alt DB Snatch
12 Toes to Bar 
Max Dballs over the shoulder
Max Cals on C2 Bike 
Rest

Score = Dballs and Cals on Bike 
**Bike should be set up with damper at 7 or higher**

They day you have all been waiting for! First crossfit workout using our Concept 2 bike fleet! Are you Ready??!!

Save the Date:
Tomorrow: Bring your Swolemate (or Friend) Day
February 16th: CFH closed for CFL-1
February 17th: Adjusted Open gym for CF-L1 5pm-7pm, Capacity @ 5
February 17th: Chili Cook off  (11am workout, chili at Noon) at CFHE
February 23rd: Kids Night out at CFH 4pm- 8pm

Strength
WOD
Back Squat 5/5/5/5/5
(same weight across) 

8-10
Strict Chin ups or ring rows after each set 


WOD
25-20-15
Front Squats 
Box Jumps

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

Today the focus is more on the strength piece. 
Athletes should be going heavy on the back squats. 
WOD should be 12 minutes or less, pick your track accordingly.

AK looking strong on C2B!

Save the Date:
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

WOD

50 Double-Unders

25 Hang Power Cleans

50 Double-Unders

25 Push Press

50 Double-Unders

25 Burpees

 2 Rounds  

Rest 2 minutes 

___ Cal Row

30 Hand Release Push Ups

20 Power Cleans

2 Rounds 

32 min Cap 

Fitness: 75/55 (30 Cal Row)

Performance: 95/65 (40 Cal Row)

Open: 95/65 (40 Cal Row)

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

WOD
In 5 Minutes  
20 Hang Clean and Jerk (10 each arm)
18/15 Cal Row 
Max Toes Bar 

In 4 Minutes
 20 Hang Clean and Jerk (10 each arm)
18/15 Cal Row
 Max Toes to Bar 

In 3 Minutes  
20 Hang Clean and Jerk (10 each arm)
18/15 Cal Row 
Max Toes to bar 

Rest 3 minutes 
In 5 Minutes 
 20 Push Press
25 Sit ups 
Cals on the Rower  

In 4 Minutes
 20 Push Press
25 Sit ups 
Cals on the Rower  

In 3 Minutes  
20 Push Press
25 Sit ups
 Cals on the Rower  

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

Save the date