Complete 3 5-minute rounds for max reps at each station of:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, dumbbell push jerks (M: 35 lbs, W: 25 lbs)
From 3:00-4:00, pull-ups
From 4:00-5:00, dumbbell hang squat cleans (M: 35 lbs, W: 25 lbs)

Rest 5 minutes between rounds.

Complete 4 rounds for time of:
50 Doubles unders
25 Burpees


The CrossFit Open!
The Open is an exciting time of year because our gym and our athletes get to participate in the first stage of the CrossFit Games.  If you register and participate in the official Online CrossFit Open, you will have the opportunity to see how you stack up against over 250,000 other participants around the world.  To officially participate, register on the Games website. After you register, please let us know at the gym that you will need official judging.  All officially judged time slots will be on Fridays.

CFIV In-House Open & BBQ
As in past years, we will run an In-House version of the Open.  We will run the Open workouts every Friday in all of the classes from February 26th through March 25th.  All gym members will automatically be entered in the In-House Open.  We will have scaled and RX categories as always.  Again, you do not need to be registered officially to participate in our CFIV In-House Open.

On Friday, February 26th, we will kick off the Open Season with a BBQ during the evening classes (5-7pm).  Come participate in 16.1 and then enjoy some good food with your fellow athletes.  Please sign up at the gym  so we know how many people are coming.

Become an Official Judge
This year we are giving you an exciting opportunity to become an official judge for athletes participating in the official Online CrossFit Open.  This requires taking the Online Judges Course.  We believe taking this course and being a judge will make you a better athlete.  If you decide to do this, please send your passing certificate to  Taking and passing the course is not a guarantee that you will be used as an official judge.  All official judges must be approved by CFIV and athletes who need official judging will be assigned by CFIV to the judge.  Check out the Online Judges Course here.

Gym Spruce Up!
On Saturday, February 27th, starting at 9am, we are going to spend the day working on some painting, fix-it and cleaning projects around the gym.  If you would like to pitch in and help out at any point during the day, we would appreciate it. We will provide the beer and pizza! Open Gym will still take place as usual from 8-11am.