Best members ever.

Warm-up: 20 Leg swings, Hip Opener Stretch, Frog Stretch, Samson Stretch, 20 Pull-Ups, 20 Push-Ups, 20 GHD Sit-Ups, 20 GHD Back Extensions

Snatch High Pulls: 2×5 (80% 1RM Snatch)

MetCon – 3 Rounds For Time:
5 Man-makers (50% BW) with a full squat clean
½ Building Carry (30% BW)

Finisher: 60 second L-sit on parallettes

Announcements:

1) It’s February and therefore it’s time to pay.

2) This Friday the 5^th we will be closed for the 6:30pm class. Why, you ask? Because we are headed to Woodstock, GA for the GARAGE GAMES!!! Make sure to give all competitors a pat on the back and a “good luck” before they leave. We will be keeping Twitter and Facebook updated as much as possible, but we may have to break for the wrapping of wrists, application of icy hot, and making of Paleo snacks.

3) Wednesday the 3^rd is Coach CBo’s birthday, so give him a birthday spanking.  The lovely Miss J’s and Carol, aka Momma Boaz have birthdays this Saturday the 6^th.  Do not give them birthday spankings.

4) A super thanks to Ben and Avanti Savoia for putting on a great food seminar.  Remember to check out their blog and huge database of recipes!

Something cheeky,
Coach G