Saturday, Feb. 7, 2015

We love having Christie (right) back at CrossFit Upcountry. Christie, who’s from California, coached at CFUM in 2009 and 2010; it’s been three years since she’s visited the Upcountry originals, including Lisa, Sheila and Andrea. Make sure to introduce yourself when you see her at morning classes. We adore you, girl!

020715 WOD

A. Group warmup

B. Mobility

C. In teams of two complete four rounds each, with only one person working at a time:

300-meter run

21 American kettlebell swings (53/35)

12 pull-ups

Score is total time

>> On-Ramp

Three rounds for time:

200-meter run

12 Russian kettlebell swings

6 ring rows

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WELCOME RYAN TO THE WORLD!

Sharknado, aka Darren, and his wife, Tammy, recently welcomed Ryan Oliver to the world. He weighed in at 9 pounds, 4 ounces, “and has an afro,” Darren reports. Congratulations to the beautiful family. Your new son is sure to be quite the athlete!

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FEBRUARY BASICS!

We are looking forward to leading our new CrossFitters through fundamental barbell and gymnastics movements today from 8 to 10 a.m. Please be prompt. You’ll love CrossFit even more after this exciting, informative course! (We will not have open gym in the main room during this class; feel free to use the weightlifting after 9 a.m.).