Hilltop Angus Farms
On Sunday February 26th, Dale and Sharon Thompson from Hilltop Angus Farms will be making their next delivery of Grass Fed Beef. The pick-up site is located at 514 Market Street and pick-up is from 8am till 9am. For more information about their products and service go to www.hilltopangusgrassfed.com

2012 Crossfit Open starts in six days
Registration is now live for the 2012 Crossfit Open. Anybody in the world is invited to register and compete. The Open will consist of five workouts over five weeks starting February 22nd and concluding March 23rd.  The workouts are easy to complete and we will be doing them as a gym.  Sign up so you can enter your scores and see where you stack up.  There’s no pressure and it’s a lot of fun. To register for the 2012 Crossfit Open go here.

CrossFit Games Competitor Workout — Sunday 2 pm
Anyone interested in competing in the Games is invited to a competition style workout on Sunday at 2 pm.  Those who have not competed before are encouraged to come out and experience a competition atmosphere.

To watch Tuesday night’s WECT video on the Paleo Diet go here 


Our 11:30 class has grown from a small group of 1-2 members to a group of 10-12 consistently.


Myofascial Release
Windmills 10-10-10-10 (5 right/5 left each set)
Wall Walks 5-5-5-5

In subplementum.
8 rounds at an 80% effort
6 Push Ups
Row 200m
Rest 1 minute

*In the coming weeks the subplementum work will be more like CF Endurance style workouts.  They will be simple and easy for any skill level to complete.  We welcome all members to do them on your own.  They are a great way to incorporate  “two a days” into your workout regimen.
**We recommend no more than three subplementum workouts per week

8 thoughts on “Core Work

  1. KB says:

    Wanted to give a quick shout out to the 6:00am group today. Small but productive!!! Albert thanks for the rowing tips!

  2. Barbara says:

    Mike and Gregg- I appreciate all the extra help the last few weeks. And thanks to whoever found my hoodie!

  3. Albert Steed says:

    @KB – Anytime. 🙂

    They did a rowing class a couple of months ago and that really helped my technique. 🙂

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