CrossFit Fundamentals + Note To Members– We are starting a new Fundamentals course tonight from 6:45pm to 7:45pm.  Please purchase your Fundamentals membership HERE.  The class runs from Tuesday, February 7 through Thursday, March 3.  There will be no CrossFit WOD at this time.  If you are unable to make it to any other class during the day and wish to workout at 6:45pm, you must email me first.  You will have to workout without instruction.

CF 908 + CF Hoboken February Friendly Challenge – We have 5 teams signed up so far for the challenge. My sister, Katie AKA Dots McGee, is looking for a partner.  If you want a badass woman that can do HSPU’s then you want to be on my sister’s team.  I know there is someone out there who needs a partner.

Today’s Recipe – Coconut Flour Pancakes and Waffles – Primal Palate

Today’s Links –

Eric locking it out.  Eric owns a Chiropractic business in Bayonne and Scotch Plains.  He has PT's that work with him as well.  I've been going there for my back over the past few months and have seen marked improvements.
Eric locking it out. Eric owns a Chiropractic business in Bayonne and Scotch Plains. He has PT's that work with him as well. I've been going there for my back over the past few months and have seen marked improvements. The name of Eric's business is Hudson Spinal Care.
The sumo-deadlift-high-pull (SDHP) is so painful during Fight Gone Bad.
The sumo-deadlift-high-pull (SDHP) is so painful during Fight Gone Bad.

Schedule –

  • Mobility Warm Up
  • Additional Shoulder Prep – Y’s – T’s – W’s + Wall Slides
  • WOD – 3 Rounds For Time
    • 12 Muscle Ups (Sub 24 Pull Ups + 24 Ring Dips)
    • 75 Air Squats
  • Accessory Work – 3 Sets of Max Reps Knees to Elbows Unbroken.  Rest 90 Seconds between efforts
  • Stretch
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