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See Class Schedule for changes starting this week.

USA Weightlifting teaches you the snatch (video, slo-mo analysis)
Skill-transfer exercises for the snatch (video)
Tips on avoiding injury
The Test of Fitness – video [ipod] [mov] [720 HD] [1080 HD]
CrossFit: More than a workout or a sport
Best food choices when traveling
CrossFit – Chad Vaughn, 285# Snatch in Slo Mo (video)

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WOD 

Barbell:  Snatch 1-1-1-1-1-1

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Foundations
20 minute cap:

400-300-200-100
Single-unders
50 Squats b/w rounds

Conditioning – “Open Workout 13.4”
AMRAP 7:
3 Clean and Jerk, 135/95#
3 Toes-to-bar
6 Clean and Jerk, 135/95#

6 Toes-to-bar
9 Clean and Jerk, 135/95#
9 Toes-to-bar
If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.


Competition

10 minute clock
15-12-9 
Thrusters, 135/95
T2B
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20

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CFB Athlete of the Month for January 2014:  
Jacob Ogle – Age 18/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
“Fran” 6:23 
Deadlift 355#
February PR’s & Noteworthy Efforts:
Dainelle Herl – Back Squat 170#
Mike Zambruski – Back Squat 265#
Denise Wiggington – Push Jerk 100#
Stacy Lard – Push Jerk 103#
 Jay Webster – Push Jerk 185#
Myur – Push Jerk 185#
Tim Dunham – Push Press 205#
Tom Wynn – Push Press 205#  /  Hang Squat Clean 185#
Deb Davis – Push Press 60#  /  Push Jerk 70#
Alivia Koons – 24 consecutive DU’s  /  2 consecutive ring muscle ups
Paul Richardson – Strict Shoulder Press 195#
Zach Cramer – Strict Press 150#
Mike Zambrzuski – Strict Press 175#  /  Push Press 185#
Alivia Koons – 34 consecutive Double-unders
Fran Clark – 20″ Box Jump
Lana Smith – Power Clean & Jerk 120#
Courtney Epps – Handstand Hold against wall 1:05
Alec Bisagno – Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson – 20 Rep Max Back Squat 165#
Dallas Hindman – 20 Rep Max Back Squat 200#
Alec Bisagno – Snatch 135#
Paul Richardson – 9 consecutive Triple-unders
Debbie Strobel – 3 consecutive Double-unders
Brad Snefke – 20 Rep Max Back Squat 200#
AJ Webster – Clean 85#
Jacob Herl – Back Squat 325#
Lindsay Morgan – Power Clean & Jerk 125#
Stacy Lard – Clean & Jerk 100#
Nate Dogg – “Grace” 2:48
Best Results for Yesterday’s WOD    
Foundations:  Aaron Kuntz 13:02  /  Sarah H 14:02
Conditioning:   Rachel S & Mandi J 240 reps  /  Dallas H & Mark C 240 reps
Competition:  Lindsay Morgan 21:20
50+ Results:  Tony Sterk (F) 16:47
Barbell:  Rachel Shearer 105#  /  Alec Bisagno 160# 
Strength:  N/A
Weekly Challenge:  Tim Dunham 60  /  Kathy Faria 25

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Weekly  Challenge 

Max Reps Strict Unbroken Push-ups (no pausing at the top; touch chest but not quads)

*Must be performed at the gym and verified by a coach no later than Saturday at 10am