A. Use 60% of your 1 rep max back squat for the following:

For 4 mins. every 30 secs. perform 4 reps (barbell stays on your back between sets, no re-racking the barbell) 4 reps every 30 secs= 32 reps

B. AMRAP 8 mins. of escalating reps

1 Hang Power Clean (155/105)

1 Pistol (per leg)

2 Hang Power Cleans

2 Pistols

3 Hang Power Cleans

3 Pistols

Increase one rep per round until 8 mins. expires.

Sundance 2013!

*ANNOUNCEMENTS* This Saturday, February 2nd, invite family, friends, co-workers etc. CFMT will be having a free Saturday class at 10 AM to introduce as many as possible to what we do within the walls of our box! Members are more then welcome to workout at 10am with the people they bring in.

Starting Feb.1- Feb.28 we will be running a special that will benefit potential new members and current members alike. If you would like further info email me at mlynch@crossfitminerstown.com or check the community board and the flier will explain the details!

QUESTION: Are you excited that Sundance is over because we get our town back or are you excited to get much needed rest and let your liver recover?