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February 2, 2012

Skill Work: Pull Ups

Gymnastics WOD:
4 rounds not for time of
3 x rope climbs
Handstand walks 15′ or wall walks
3 x skin the cat
7 x chest to bar pull ups or chin above bar pull ups

Congratulations to Jeff for joining WOD Gear’s team of sponsored athletes! Jeff’s extensive coaching knowledge, heart for philanthropy, and his strong desire to make us better are the reasons he is a huge asset to CFA. Our CF community and progress would not be near the level it is today had Jeff not busted through the doors (quite literally) of CFA.

CrossFit Kids: Jason and Lance, certified CF Kids coaches, are in the planning stages of the summer camp. If you are interested, please feel out some information at the front desk to help us organize the camp. We would like to get an idea of age, convenient times, days per week, etc.

Grass Fed Beef: CFA athlete Chris T. has 100% grass fed cows ready to get to your plates! If you would like to place an order, fill out the form at the front desk and indicate which cuts you would like – sirloin, rib-eye, ground, tenderized cuts, etc.

Tire Flip Contest: February 11 at the 5th C. Hosted by Team Red, White & Blue. Let’s get a good showing to compete in the event and support the troops!

Jason MacDonald Plans for the Open – video [wmv] [mov] [HD mov]

Pull-Up Virtuosity: Part 1” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

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