For Time:

Run 1 mile with med ball (20/10lb)
10 box jumps with med ball
100 squats with med ball

Definition of Determination: No power during Alexandria’ s latest ice storm – solution? – use truck head lights to light the gym and put on jackets because it is 20 degrees inside then do the WOD.

Crash Course on Paleo Diet this Saturday from 9-10am. Join us as we change our lives. Change our lives? What a bold statement and all you have to do is try it for 40 days to either succeed or prove us wrong. On Saturday, you will learn how to implement the diet and hear from Roger on his life changing experience with Paleo. For those interested, a group of us will commit to following the Paleo Diet during the Lent Season. The Paleo Seminar will take the place of the Intro to CF class on Saturday. Stay around for the 10am WOD.

4:30am Class in March!! You’ve asked for it so here it is! Starting Monday, February 28th, we will start a trial run for the 4:30am M-F Class. We will try it for the month of March to determine its success. Fees will remain the same ($50 sign up, $110 month-to-month, $90/m w/ 3 month commitment) but you do not have to continue with the 3 month commitment if we cancel the class at the end of March – your sign up fee will also be refunded.

Are we Born to Run??

The word aerobics came about when the gym instructors got together and said “If we’re going to charge $10 an hour, we can’t call it jumping up and down.” Rita Rudner