Clockwise Top-Left: 1/Trey on deads. 2/ Adam B split-cleanin’-bar. Beauty form dude. 3/Erin doing Erin 4/James getting into the deep-end of some deads. 5/Brian split-clean-DBs 6/Brad prior to feeding the rats 7/ Chase no likey Erin 8/Brandi flipping the beast-mode switch to “on”.

In case you missed the News Update email I sent out yesterday:

1./ On Saturday February 25th, 3PM to 6PM, we’ll have 3 sheets of ice rented at the Richmond Curling Club. We’ll be getting a lesson on the basics of curling, then have at it for a few ends. The cost is $15 and includes slidey-thing to put under your shoe, a selection of brooms and tips on proper curling vernacular. E.G. “Hurry! Hard!” Space is limited to 12 members. Reply if you want to join us.

2./ If you are coming to the gym on Monday, bring an extra $1. Erin will have Paleo cookies  available for sale as part of a school project.  Great for pre/post WOD. I’m thinking $2 would be a good strategy.

3./ We are going to add a 4:30PM group class from Monday to Friday. The first 4:30 Group class will be on Monday, February 20th.

4./ We have placed a large order for Rocky Point CrossFit tshirts, MMA shorts and hoodies. Stay tuned for more details!

5./ Our first Foundations Group Class (running M-W-F at 8:30PM) has been a great success. We feel this has been the best way to get newcomers into CrossFit. We’ll be ramping up another the first week of March. If you’ve been talking incessently about CrossFit with a friend or family member, and they are finally ready to see what all the fuss is about, please get us in touch with them.

6./ On Saturday February 25th we’ll be running the first of five CrossFit Games Open WODs between the 9AM and Noon Group WOD. If you are not participating in the Opens your presence and encouragement would be most welcome! A friendly shout from a fellow CrossFitter makes the bar lighter. 🙂

Flip over to the Nutrition Blog. Cool interview with Bob Harper of The Biggest Loser.

Today’s Workout:

The emphasis today is on the .com WOD:

Front squat 3-3-3-3-3 reps

We’ll spend 40 minutes working on this WOD. If you’d like to do a little something extra afterwards, the WOD is:

Dirty 30

For Time: 30 Air Squats, 30 Sit-ups, 30 Kettlebell Swings, 30 Box Jump (24/20 in.)s, 30 Wall Balls (20/16), 30 Burpees. Post total time.