02/23/11 - Split Jerk + "Fran"

Note To Members Regarding Signing In To Classes – You must sign in to class.  Too many people are not signing in, and it leaves us ill prepared.  HERE is the link to sign in to MindBody.  Here’s the deal.  If you don’t sign up it does NOT preclude you from being able to come to the gym, BUT you run the risk of a trainer not being there.  This applies more to the 6am and 12pm classes since there is typically a trainer at the gym at night.

New Fundamentals – We are starting a new Fundamentals group the week of March 7th.  If you know anybody who is interested please have them email Tim@CrossFit908.com.  They can purchase a Fundamentals program HERE.

Today’s Recipe – Crab Cakes – Primal Palate (Use the Macadamia Nut Mayo Recipe below)
Today’s Links –

• The Exercises That Count: What The Top Minds Say – HBFS
• Nutrition Cheat Sheet – HBFS
• Macadamia Nut Mayonnaise – Primal Palate

• Mobility Warm Up
• Flexion + External Rotation – Fran Prep – Mobility WOD
• Split Jerk – 5-4-3-2-1 (Work up to a heavy single.  Form is key)
• WOD – “Fran” – 21-15-9 reps for time of
  • Thruster (95/65)
  • Pull Ups
• Repeat Fran Prep